06/04/2026
If you’ve dealt with pelvic girdle pain, or just nagging groin discomfort, your adductors are BEGGING for this progression.
Start where YOU are (not where the internet says you should be 🙄) and level up only when each step feels pain-free.
✨Step 1: Side-lying ball squeeze
✨Step 2: Lifted hip ball squeeze
✨Step 3: Knee on block ISO
✨Step 4: Knee on block progression
✨Progression is everything✨
Your body needs to earn the load, not be thrown into it.
As always, this is part of a bigger picture and there are more steps to get here.
Adductor strength alone won’t fix pelvic girdle or groin pain, but it’s a piece of your puzzle.
It works best alongside deep core, glute, and pelvic floor work, plus addressing movement patterns and daily load management.
Book with me for your pre and post rehab to learn how and why 🙂.
Knowing when to back off is also important. More on that soon!
