Posterior pelvic tilt during the squeeze
Glutes and hamstrings assist; adductors get a reduced stimulus.
Overactive muscles
Gluteus maximusHamstrings
Corrective work
Foam RollHamstrings↗StretchHamstring stretch with strap↗Core · Lower Body
Adductor Squeeze (Isometric)
Coaching cues
- Supine or seated; pillow or ball between the knees
- Squeeze the knees together with maximal effort
- Hold for 3–5 seconds; release fully between reps
- Keep the pelvis neutral — don't posteriorly tilt to assist
Common faults 2
Breath holding throughout
Valsalva increases blood pressure unnecessarily for this low-load exercise.
Overactive muscles
SCMScalenes
Corrective work
StretchSCM / scalene stretch↗