Inner Thigh

The ball between the knees also provides positional feedback during the exercise. The drill creates awareness and activation in the bottom-side inner thigh. Inner thigh activation from the prop between the knees contributes to pelvic stabilization. Adductor engagement from the ball squeeze helps stabilize knee tracking over the feet. A small hip tuck can enhance left inner thigh engagement. For narrow IPA, the ball squeeze helps correct innominate orientation and gives glute max better mechanical leverage. The prop between the knees should be held with moderate tension, firm but not crushing. The knee squeeze should be light — just enough tension to hold the object in place without crushing it. The knee squeeze should be only light enough to hold the object stable, not forceful. Lifting the bottom knee upward toward the top knee is the movement cue for inner thigh engagement. Placing a small ball or toilet paper roll between the knees activates the inner thighs. Squeezing a ball placed between the knees engages the adductors. Pressing the inner thigh into the foam roller activates the inner thigh musculature during the drill. Pulling the left knee back and then pressing it downwar…