Pillow Squeeze

AdductorsPillow or small ball

An isolation exercise to strengthen your inner thighs. It uses gentle, joint-friendly tension to tone the adductors.

How to do it

1Sit on a chair or lie on your back with your knees bent and feet flat on the floor.

2Place a pillow or a small ball between your knees.

3Squeeze the pillow by engaging your inner thigh muscles.

4Hold the squeeze for 2 to 3 seconds.

5Slowly release the pressure without letting the pillow drop, then repeat.

Common mistakes

Using jerky, rapid movements instead of controlled squeezes.

Lifting your feet off the floor when seated, which ruins your alignment.

Holding your breath during the peak squeeze.

Breathing

Exhale as you squeeze the pillow, and inhale as you slowly release.

Make it harder or easier

To make it easier, squeeze more gently; to make it harder, hold the squeeze for up to 5 seconds.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.