Cushion Squeeze

General And Specifics

• this pilates exercise is appropriate to strengthen your adductors and for an effective glute workout
• it also great for runners
• if you do this exercise in seated position, the glutes are not trained; you must extend your hips and/or abduct the thigh in order to train your glutes

Starting Position

• take a rolled towel, fitness mat or alternatively a pillow
• lay your back on the ground
• you can also sit on a gym ball or a chair
• put the feet to the ground and angle the knees to 90 degrees
• place the tool between your knees

Correct Execution

• push your knees together and squeeze the tool as much as possible
• the hands and arms do not help
• squeeze it for 10-15 seconds
• pause shortly and repeat