Procaryote
Hip · Strengthening

Hip Adduction in Supine Position with Ball

Hip adduction in supine position with ball, 3 sets, 12 repetitions, hold contraction for 3 seconds

Illustration of the Hip Adduction in Supine Position with Ball exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12

Duration: hold the contraction for 3 seconds

Description: Lie on your back, place a ball between your legs at knee level. Gently squeeze the ball by bringing the legs closer together, contracting the inner thigh muscles. Hold the contraction for 3 seconds, then slowly release.

Tips: Keep the pelvis stable and avoid arching the back. Control the movement to prevent sudden force.

Progression: Gradually increase the duration of the contraction up to 5 seconds or add slight resistance with a firmer ball.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
ball
Starting position
Supine on back
Clinical goal
Strengthen the hip adductor muscles
Also known as
hip adductor strengthening, knee ball squeeze, supine adduction exercise

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.