Adductor Squeeze Wall Sit
Exercise Overview
This is an isometric stability exercise for the knee extensors and hip adductors. Start by sitting in the air with your back leaned against the wall. Sit so that knees are bent to 90 degrees. Squeeze a foam roller or yoga block between the knees to engage the inner thigh muscles. Hold this position for 10-15 seconds and switch feet positions if needed.
Muscles Involved
QuadricepsHip adductorsAdductor MagnusAdductor BrevisAdductor LongusGracilisPectineusQuadriceps TendonPatellar Tendon
Related Conditions
Patellofemoral pain syndromeRunner’s kneeJumper’s kneeQuadriceps tendinopathy / patellar tendinopathyQuadriceps strainACL sprainPes anserine bursitisGroin strainHip adductor strain
