Which exercise uses a rolled towel, ball, or pillow between the knees and you press them together?

Which exercise uses a rolled towel, ball, or pillow between the knees and you press them together?

• A. Towel scrunches
• B. Hip adduction squeeze/ball squeeze
• C. Bridge
• D. Marble pick ups

Answer: (B)

The main idea is strengthening the hip adductors and improving pelvic and knee stability by performing an isometric knee-to-knee squeeze. Placing a rolled towel, ball, or pillow between the knees creates a target that you press inward against, so you’re using the inner thigh muscles (adductors) to hold the squeeze. This trains controlled adduction without needing to move the hips or spine, which helps with proper knee alignment and pelvic stabilization. How it’s done: lie on your back with your knees bent and feet flat, place the towel/ball/pillow between your knees, then press the knees together to squeeze the object. Hold for a few seconds, then relax. Keep the spine neutral and breathe normally. You can progress by increasing hold time or the resistance of the object. This choice is best because it specifically activates the hip adductors through a controlled isometric squeeze. Other exercises listed involve different movements or muscle groups (for example, bridging targets glutes and hamstrings; foot-towel scrunches and marble pickups focus on foot or toe actions), so they don’t emphasize adductor activation in the same targeted way.

The main idea is strengthening the hip adductors and improving pelvic and knee stability by performing an isometric knee-to-knee squeeze. Placing a rolled towel, ball, or pillow between the knees creates a target that you press inward against, so you’re using the inner thigh muscles (adductors) to hold the squeeze. This trains controlled adduction without needing to move the hips or spine, which helps with proper knee alignment and pelvic stabilization.

How it’s done: lie on your back with your knees bent and feet flat, place the towel/ball/pillow between your knees, then press the knees together to squeeze the object. Hold for a few seconds, then relax. Keep the spine neutral and breathe normally. You can progress by increasing hold time or the resistance of the object.

This choice is best because it specifically activates the hip adductors through a controlled isometric squeeze. Other exercises listed involve different movements or muscle groups (for example, bridging targets glutes and hamstrings; foot-towel scrunches and marble pickups focus on foot or toe actions), so they don’t emphasize adductor activation in the same targeted way.