Injury prevention · Level 1
Bridge with ball between knees
Glute bridge squeezing a ball or towel between the knees.
- Suggested dose
- 3 × 10 rep · 45s rest
- Equipment
- Tennis balls · or · Towel · or · No equipment
- Works
- Adductors, Glutes
- Pattern
- Hip hinge, Lateral
How to do it
- Lie on your back with a ball (or folded towel) between your knees.
- Squeeze the ball and lift your hips.
- Hold 3 s squeezing and lower.
Key points
- Squeeze hard but pain-free
- Breathe during the pause
Common mistakes
- Releasing the squeeze on the way down
Why it helps your tennis
The adductors suffer in wide lateral stances: strengthening them prevents groin pain.
Related exercises
- Side shuffleShort side steps in an athletic stance, from side to side (2–3 m).
- Straight-leg kick (Frankenstein)Straight-leg raise toward the opposite hand, under control.
- Hamstring pendulumSingle-leg hinge reaching the other leg back, body in a straight line.
- Lateral lungeWide step to the side bending one leg and keeping the other straight.