Adductor Squeeze Hamstring Bridge

ADDUCTOR SQUEEZE HAMSTRING BRIDGE

The adductor squeeze hamstring bridge exercise is a strengthening exercise for the medial hamstrings. It uses a yoga block to allow the hip adductors to better stabilize the hips and knees. Start by lying down on your back on a padded surface. Place a yoga block or foam roller between the knees and squeeze it with your thighs. Bend the knees to greater than 90 degrees and keep the feet hip distance apart. Begin to lift the pelvis off of the ground by driving the heels into the ground. Keep the core braced to maintain a neutral spine. Continue to lift the hips until your thighs are aligned with your torso. Lower the body back down to the floor to complete a repetition.

Muscles involved:

• Hamstrings

  • semitendinosus

  • semimembranosus

• Gracilis

• Hip adductors

  • adductor longus

  • adductor magnus

  • adductor brevis

Related conditions:

• hamstring strain

• pes anserine bursitis

• hamstring tendinitis

• hip adductor tendinitis

• groin strain

• mechanical low back pain

• MCL sprain

• medial meniscus tear

• patellofemoral pain syndrome

Exercise videos