Straddle a medicine ball with the knees on the floor, and squeeze the knees together. Repeat for reps, or hold for time.
 
Sit the hips lower or higher to vary the adductor focus. You can also add internal rotation to the adduction effort by pushing the feet out.
 
Purpose
The medball straddle adduction is a simple hip preparatory exercise to address multiple aspects of hip stability and include the often neglected adductors and internal hip rotators.
 
Programming
Use 1-3 sets of 10-15 reps or holds of 10-30 seconds.