Legs Elevated Block Squeezes
Performed lying on your back with legs elevated and a block between the knees, this exercise activates the adductors while the hips decompress. Excellent for pelvic stabilization and lower back relief.
How to do it
- 1
1. Lie flat on your back with your legs elevated on a chair or bench so your knees and hips are at 90 degrees.
- 2
2. Place a foam block or pillow between your knees, positioned at mid-thigh height.
- 3
3. Press your lower back gently into the floor by engaging your core, maintaining a neutral spine position.
- 4
4. Squeeze the block between your knees with steady pressure, holding the contraction without jerking.
- 5
5. Release slowly and repeat for the prescribed number of repetitions, maintaining constant core engagement throughout.
Benefits
- Activates and strengthens the adductors, which stabilize the pelvis and improve lower body alignment
- Decompresses the hip joints and lumbar spine while reducing lower back pain through gentle traction
- Enhances pelvic stability and proprioception, correcting anterior pelvic tilt and improving overall postural alignment
Common mistakes
- Allowing the lower back to arch off the floor instead of maintaining neutral spine contact throughout the squeeze
- Squeezing too hard with explosive force, which recruits hip flexors and reduces adductor activation
- Positioning the block too high on the thighs near the hip or too low near the knees, reducing proper adductor engagement
Target areas
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