ADDUCTOR SQUEEZE HAMSTRING SLIDER

The adductor squeeze hamstring slider is an exercise that uses the inner thigh to stabilize the pelvis, hips and knees while using your hip extensor muscles to generate strength. Start by lying down on your back with your heels planted on slider discs or hand towels. Bend the knees to 90 degrees knee flexion. Squeeze a foam roller, yoga block, or a rolled up body towel between your knees or thighs. Keep the core braced to maintain a neutral spine and lift the pelvis up. Keep the feet hip distance apart. Create a bridge by raising your pelvis up until you reach neutral hip extension. Slide the feet out while maintaining a neutral hip position. Without flexing the hip, pull the heels back in towards your buttock to complete a single repetition.

Muscles Involved:

• Hamstrings

  • Semitendinosus

  • Semimembranosus

  • Biceps Femoris

• Posterior Chain / Superficial Back Line

• Hip adductors

  • adductor magnus

  • adductor brevis

  • adductor longus

  • gracilis

Related Conditions:

• Yoga Butt

• Proximal Hamstrings Tendinopathy / Tendinitis

• Distal Hamstrings Tendinopathy / Tendinitis

• Lower Cross Syndrome

• SIJ syndrome

• mechanical low back pain

• MCL sprain

• PCL sprain

• knee meniscus tear

Exercise videos