Adductor Squeeze Crunch

ADDUCTOR SQUEEZE CRUNCH

The adductor squeeze crunch is an exercise that combines core bracing with hip adductor activation. Start by lying in a crook lying position (knees bent with feet flat on the floor) with a yoga block or foam roller held between your knees. Squeeze the yoga block between your knees with max effort during this exercise. Complete a crunch by lifting the upper back (including the shoulder blades) off of the floor. Exhale as you lift your upper back off of the floor. Return to a rested position while inhaling with the diaphragm.

Muscles involved:

• core

  • transversus abdominis

  • rectus abdominis

• hip adductors

  • pectineus

  • adductor longus

  • adductor brevis

  • adductor magnus

  • gracilis

Related conditions:

• back strain / pulled back

• mechanical low back pain

• extension intolerant low back pain

• diastasis recti (late stage rehab)

• posterior pelvic girdle pain syndrome

• sacroiliac joint syndrome

• groin strain

Exercise videos