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Ankle and foot · Strengthening

Ankle Adductor Strengthening with Ball Between Knees

Ankle adductor strengthening with ball between knees, 3 sets, 12 repetitions

Illustration of the Ankle Adductor Strengthening with Ball Between Knees exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12

Description: Sitting or standing, place a ball between your knees. Gently squeeze the ball by bringing the knees closer together, contracting the muscles inside the ankle. Slowly release the pressure to return to the starting position.

Tips: Keep your back straight and feet flat on the ground. Perform the movement slowly and control the pressure to avoid excessive tension.

Progression: Gradually increase the pressure on the ball or add an extra set as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
ball
Starting position
Sitting or standing, ball placed between the knees
Clinical goal
Strengthen the adductor muscles around the ankle
Also known as
ankle adductor strengthening, ball between knees exercise, knee squeeze exercise

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.