Procaryote
Hip · Motor control

Hip adduction on a roller

Hip adduction on a roller, 3 sets, 10 repetitions per leg, 3-second hold in contraction

Illustration of the Hip adduction on a roller exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per leg

Hold: 3 seconds in contraction

Description: Lie on your side, with the top leg resting on a roller or stable support. Slowly bring the leg towards the body's midline by contracting the inner thigh muscles, then hold the contraction for 3 seconds before returning to the starting position.

Tips: Keep the pelvis stable and avoid tilting the trunk. Control the movement to effectively work the adductors.

Progression: Gradually increase the hold duration up to 5 seconds or add slight resistance with a resistance band when the movement becomes easy.

At a glance

Goal
Motor control
Level
Beginner
Equipment
roller or stable support
Starting position
Lying on side with top leg on roller
Clinical goal
Improve motor control and strengthen the hip adductor muscles
Also known as
hip adductor strengthening, lateral hip adduction, adductor exercise on roller

Precautions

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

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Similar exercises — Hip

Hip Dissociation on Airex CushionHip dissociation on Airex, 3 sets, 8 repetitions per movement Lateral supports with kettlebell on ladderLateral supports with kettlebell on ladder, 3 sets, 8 repetitions per side Lower limb sliding in hip flexionLower limb sliding in hip flexion, 3 sets, 8 repetitions per leg Lunge on BOSU with weight shiftingLunge on BOSU with weight shifting, 3 sets, hold 30 seconds per leg Proprioceptive control with dissociation of the belts using two handsProprioceptive control with dissociation of the belts using two hands, 3 sets, 8 repetitions Single-leg balance with knee flexionSingle-leg balance with knee flexion, 3 sets, 10 repetitions per leg Single-leg Balance with Pelvic MovementSingle-leg balance with pelvic movement, 3 sets, 8 repetitions per leg Single-leg proprioception with pelvic dissociationSingle-leg proprioception with pelvic dissociation, 3 sets, 8 repetitions per movement (hip flexion, extension, abduction, adduction, or rotation)

See all hip exercises →

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.