The short lever hip adduction exercise targets the inner thigh muscles (adductors) in a controlled, low-load position, making it ideal for early-stage rehab. Performed with the knee bent, it reduces strain while building foundational strength and activation in the groin. This exercise is commonly used in the initial phases of groin injury recovery and for improving hip stability.
- Lie on your back with the knees bent and the heels flat on the ground.
- Place a ball or rolled up towel/folded pillow between the legs.
- Keeping the pelvis flat on the mat, squeeze the ball together and release the tension by half.
- Repeat as prescribed by your physiotherapist.