The “lemon squeeze exercise” is a targeted movement designed to strengthen the inner thigh muscles and co-activate deep core stabilizers. This isometric contraction is performed while lying down, squeezing a soft object, such as a rolled towel or yoga block, between the knees or inner thighs. This action isolates the adductor muscle group, which is necessary for hip stability, proper walking mechanics, and lower back support. The exercise is commonly incorporated into physical therapy, Pilates, and general fitness programs to build foundational strength in the lower body and pelvis.
Step-by-Step Instructions for the Lemon Squeeze
To begin the exercise, lie on your back with your knees bent and your feet flat on the floor, positioned about hip-width apart. Place a yoga block, small ball, or a firmly rolled towel between your inner thighs, just above your knees, ensuring the object is held securely. Exhale fully and gently press your lower back into the floor to maintain a neutral spine and engage your abdominal muscles.
Initiate the movement by squeezing the object between your thighs. The squeeze should be strong enough to feel a deep contraction in the inner thigh muscles, but avoid tensing up unnecessarily or causing your hips to lift. Hold this peak contraction for a prescribed duration, typically between 5 and 10 seconds, while continuing to breathe steadily.
After holding the squeeze, slowly and with control, release the tension, returning to the starting position without allowing the object to drop. The slow release phase controls the eccentric portion of the muscle contraction. Repeat the entire sequence for the desired number of repetitions, typically 10 to 15, ensuring the quality of the squeeze remains consistent throughout the set.
Primary Muscles Engaged
The primary focus of the lemon squeeze is the adductor group, a collection of muscles that run along the inner thigh. The squeezing motion creates an isometric contraction, meaning the muscle is activated and generating force without significantly changing its length. This is an effective way to build muscle endurance and strength.
Secondary muscles engaged are the transverse abdominis and the pelvic floor, which play a major stabilizing role. When the inner thighs contract, these deep core muscles co-activate, helping to stabilize the pelvis and prevent the lower back from arching. This simultaneous engagement promotes core stability and contributes to overall hip stability, which is necessary for complex movements like running and jumping.
Refining Your Technique and Modifications
A common error when performing the lemon squeeze is allowing other, stronger muscle groups to compensate for the inner thighs. This often manifests as gripping with the glutes or tensing the neck and shoulders, which shifts the focus away from the adductors. To correct this, concentrate on relaxing the upper body and ensuring the sensation is localized deep within the inner thighs.
Holding your breath is another frequent mistake, as it can increase intra-abdominal pressure too quickly and prevent proper core engagement. Remember to exhale as you initiate the squeeze and maintain slow, continuous breathing throughout the hold. For modification, beginners can use a softer object like a cushion or a partially inflated ball to reduce the intensity and focus on form.
To increase the challenge, use a firmer object, such as a solid yoga block on its narrowest setting, which requires more force to compress. An advanced modification is to perform the squeeze while in a partial glute bridge position, lifting the hips off the floor while maintaining the isometric squeeze. This progression simultaneously engages the hamstrings and glutes, adding a compound element to the inner thigh work.