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Leg Squeeze Conditioning: Floor Drill

Leg Squeeze Conditioning is a beginner-level floor exercise drill that works on leg separation, leg form and body alignment. Strengthen adductors and build muscle memory for keeping legs together during skills.

Quick facts

Event
Floor Exercise
Difficulty
beginner
Equipment
foam block, mat
Time per round
about 3 minutes
Muscles
Adductors, Core, Quadriceps, Glutes

How to do Leg Squeeze Conditioning

  1. Block Squeeze Holds

    Lie on your back in hollow position with a foam block between your ankles. Squeeze and hold for 20 seconds. 5 reps.

    Cues: Squeeze block hard · Hollow position · 20 second holds

  2. Squeeze Jumps

    Perform straight jumps with the foam block between your ankles. Keep it squeezed throughout takeoff and landing.

    Cues: Block stays squeezed · Pointed toes · 10 jumps

  3. Handstand Squeeze

    Kick to wall handstand with block between ankles. Hold for 15 seconds squeezing legs together. 5 reps.

    Cues: Squeeze in handstand · 15 second holds · Legs as one unit

Practice this drill under a qualified coach, especially for inversions and flight.

Fixes these deductions

Builds these skills

Video

Watch a demonstration “Adductors & Abductors with resistance cords” by Gymnast Crossing, on YouTube (opens in a new tab)

Common questions

What does Leg Squeeze Conditioning help with?
Leg Squeeze Conditioning targets leg separation, leg form and body alignment. Strengthen adductors and build muscle memory for keeping legs together during skills.
Can you do Leg Squeeze Conditioning at home?
Yes. The equipment it lists (foam block and mat) is easy to set up at home.
What level is Leg Squeeze Conditioning for?
Stickd rates Leg Squeeze Conditioning as a beginner drill. It is part of the progression for Cartwheel (typically Level 2) and Aerial (typically Level 6-7).

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