Procaryote
Hip · Mobility

Hip Abduction and Adduction in Sitting Position with Ball

Hip abduction and adduction in sitting position with ball, 3 sets, 12 repetitions

Illustration of the Hip Abduction and Adduction in Sitting Position with Ball exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12

Description: Sit on a chair, place a ball between your thighs with hips slightly open. Gently squeeze the ball by bringing the thighs together, then slowly release without losing control.

Tips: Keep your back straight and pelvis stable throughout the exercise. Do not force too much to avoid any pain.

Progression: Gradually increase the pressure on the ball or add an extra set when the exercise becomes easy.

At a glance

Goal
Mobility
Level
Beginner
Equipment
ball
Starting position
Seated on a chair with a ball between the thighs
Clinical goal
Improve hip mobility
Also known as
mobilité hanche assis avec ballon, exercice adduction hanche assis, serrage ballon entre cuisses

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.