Procaryote
Hip · Strengthening

Hip Adduction with Ball

Hip adduction with ball, 3 sets, 12 repetitions, hold 3 seconds with each contraction

Illustration of the Hip Adduction with Ball exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12

Duration: hold for 3 seconds with each contraction

Description: Lie down, sit, or stand with a ball placed between your legs at thigh level. Gently squeeze the ball by bringing your thighs toward the midline, then hold the contraction for three seconds while keeping the pelvis stable.

Tips: Keep your back straight and avoid tilting the pelvis during the exercise. Control the movement to properly feel the contraction of the inner thigh muscles.

Progression: Gradually increase the contraction duration up to 5 seconds as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
ball
Starting position
Lying down, sitting, or standing with a ball between the legs
Clinical goal
Strengthen the hip adductor muscles
Also known as
ball squeeze between thighs, hip adduction strengthening with ball, hip 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.