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Groin Strength: From Ball Squeeze to Copenhagen

Groin Strength: From Ball Squeeze to Copenhagen — video by Physio REHAB Play · 9:08

Video by Physio REHAB on YouTube · Open on YouTube

A physio takes you through an inner-thigh (adductor) strength progression: wall ball squeeze, standing banded pull-ins, then short- and long-lever Copenhagen side planks on a chair.

  • 9 min
  • All levels
  • Low impact (no jumping)
  • chair, resistance band
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Step by step 7

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  1. Start with holds (isometrics), always alongside glute and single-leg work. 0:38
  2. Wall ball squeeze: press your knee into a soft ball against a wall, just enough to feel it, with no pain. 1:20
  3. Very early on: a gentle ball squeeze between the knees, pressing only lightly. 2:45
  4. Standing banded pull-ins: band at the ankle, hold a support, let the leg out slowly and pull it in. 3:52
  5. Copenhagen side planks come in two stages: bent knee first, straight leg later for sport. 5:34
  6. Short lever: chair set so your body is level like a side plank, hips forward; hold 10, then 20, then 30 seconds. 6:15
  7. Long lever: get into position first, then lift and hold, building up from 5 seconds; don't chase long holds. 7:56

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Start with a gentle knee-into-ball squeeze against a wall, working without pain
  • For the Copenhagen, set the chair so your body is level like a side plank, hips pushed forward
  • Hold for 10 seconds at first and build up; don't sag or chase long holds

What it works

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Shoulders takes loadholding Copenhagen side planks on the forearm
  • Hips takes loadinner-thigh squeezes, banded pull-ins, Copenhagen planks
  • Elbows movesforearm on the floor in the side plank
  • Lower back movesholding the hips level in the side plank
  • Knees moveskneeling and pressing the knee into a ball
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Start with a gentle ball or pillow squeeze; hold a pole for banded pull-ins

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Physio REHAB; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety