ADDUCTOR SQUEEZE WALL SIT

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.

Structures involved:

• Quadriceps

• Hip adductors

  • Adductor Magnus

  • Adductor Brevis

  • Adductor Longus

  • Gracilis

  • Pectineus

• Quadriceps Tendon

• Patellar Tendon

Related Conditions:

• Patellofemoral pain syndrome

• Runner’s knee

• Jumper’s knee

• Quadriceps tendinopathy / patellar tendinopathy

• Quadriceps strain

• ACL sprain

• Pes anserine bursitis

• Groin strain

• Hip adductor strain

Exercise videos