Own Every Range
← Back to library

VIDEO DEMO

Self-resisted adductor squeeze

Regression of Seated Adductor Machine

YouTube · Examination VideosAdductor Squeeze TestWatch the demonstration

REGRESSION · HOW TO DO IT

Self-resisted adductor squeeze

These steps are written specifically for the Self-resisted adductor squeeze. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Lie on your back with knees bent and place both fists side by side between the knees.

  2. 02
    Move the pattern

    Squeeze the knees inward against the hands while the pelvis and feet stay still.

  3. 03
    Finish with control

    Hold steady tension while breathing, then release slowly instead of switching off at once.

START WHERE YOU CAN WIN

Regress the demand

01
02
03

EARN THE NEXT STEP

Progress the ownership

01
02
03
More about this movement

ADDUCTORS & GROIN / 37

Short rangeShort range

Self-resisted adductor squeeze

Sets: 3–4 · Reps: 10–20

Self-resisted adductor squeeze is a regression of Seated Adductor Machine. Use the written card above for its exact setup and execution.

Short range: Short range means the target muscle finishes squeezed in its shortened position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The machine gives the adductors direct, measurable loading and lets the starting width expand only as far as the athlete can control.