Procaryote
Hip · Strengthening

Isometric Hip Adduction in Sitting Position

Isometric hip adduction, sitting, 3 sets, hold 10 seconds, 5 repetitions per side

Illustration of the Isometric Hip Adduction in Sitting Position exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: Hold for 10 seconds

Repetitions: 5 per side

Description: Sit on a chair, place a cushion or a small ball between your knees. Gently squeeze the cushion by contracting the muscles inside your thighs without moving the pelvis. Maintain the contraction for 10 seconds then relax.

Tips: Keep your back straight and feet flat on the ground. Do not force too much to avoid pain; the contraction should be controlled and comfortable.

Progression: Gradually increase the contraction duration up to 15 seconds as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
coussin ou petit ballon
Starting position
Assis sur une chaise
Clinical goal
Renforcer les muscles adducteurs de la hanche
Also known as
renforcement adducteurs assis, exercice adduction hanche assis, contraction isométrique adducteurs

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.