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Pillow adductor squeeze

Inner hip

Pillow adductor squeeze — setup and movement1 SET UP2 HOLD GENTLYGentle squeezeGentle squeeze
Simplified movement diagram · follow your coach’s demonstration.
  1. Lie on your back with knees bent and a pillow between your knees.
  2. Gently squeeze the pillow while breathing normally, then release. Use the hold time in today’s workout.

Use today’s workout for sets, repetitions and load. Ask your coach to confirm your setup. These pictures do not define a strength-test protocol.