Procaryote
Hip · Strengthening

Isometric Hip Adduction Chair

Isometric hip adduction in a chair position, 3 sets, hold 20 seconds, ball between knees

Illustration of the Isometric Hip Adduction Chair exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 20 seconds per set

Description: Assume the chair position, back against a wall, knees bent at 90 degrees. Place a ball between your knees and press it firmly by contracting the inner thigh muscles without moving. Maintain the contraction for 20 seconds, then gently release.

Tips: Keep your back firmly against the wall and feet flat on the ground. Breathe regularly and avoid arching the lower back.

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

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
ball, mur
Starting position
Seated position against a wall, back supported, knees bent at 90 degrees
Clinical goal
Strengthening of the hip adductor muscles
Also known as
chair with ball between knees, hip adduction isometric, chair exercise with ball

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.