Ball Assisted Lying 90 Degrees Bent Knee Hip Adduction
Ball Assisted Lying 90 Degrees Bent Knee Hip Adduction Exercise Description
Ball Assisted Lying 90° Bent Knee Hip Adduction targets the hip adductors while your trunk stays supported on the floor. With hips and knees flexed to 90 degrees (“tabletop”), you squeeze a stability ball between the knees to bring the thighs toward the midline. Primary muscles include the adductor group (adductor longus, brevis, magnus), gracilis, and pectineus. The abdominal wall and deep spinal stabilizers work isometrically to maintain a neutral spine and level pelvis. This setup reduces balance demands, making it a clear way to feel and train controlled hip adduction without compensations from the low back or hips. It also reinforces knee‑over‑hip alignment and even pressure through both legs during the squeeze.
- Muscle Groups: Hips
- Target Muscles: Adductor Magnus
- Assisting Muscles: Adductor Brevis, Adductor Longus, Gracilis, Pectineus
- Stabilizing Muscles: External Obliques, Internal Obliques, Multifidus, Rectus Abdominis, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Inner
- Body Symmetry: Bilateral
- Equipment: Stability Ball
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Adductors, Hip Extensors
- Joint Involvement: Single-joint
- Muscle Location: Inner Thigh
- Movement Direction: Other
- Muscle Position: Medial
- Gender: Female
How To Do The Ball Assisted Lying 90 Degrees Bent Knee Hip Adduction Exercise
‘- Lie on your back with arms at your sides, palms down.
– Bring hips and knees to 90°, shins parallel to the floor (tabletop).
– Place the stability ball between your knees or inner thighs, just above the knees.
– Set a neutral spine: light natural curve in the low back, ribs down, pelvis level.
– Keep ankles neutral and toes pointing up; relax the neck and shoulders.
– Gently brace the abdominal wall to resist pelvic motion.
– Squeeze the ball by drawing both thighs toward the midline; apply even pressure through both knees.
– Pause briefly without tilting the pelvis or arching the low back.
– Release the squeeze slowly with control; maintain the same knee and hip angles.
– Common checks: knees track in line with hips, ball stays centered, no breath‑holding, no shrugging, and no rocking through the lower back.
Ball Assisted Lying 90 Degrees Bent Knee Hip Adduction Tips
‘- Lie on your back with arms at your sides and palms down to create a stable base.
– Bring hips and knees to 90° so your shins stay parallel to the floor (“tabletop”).
– Position the ball between your knees or inner thighs just above the knees so it stays secure.
– Maintain a neutral spine: light natural curve in the low back, ribs down, pelvis level.
– Keep ankles neutral with toes pointing up, and relax your neck and shoulders.
– Gently brace your abdominal wall to prevent the pelvis from moving.
– Squeeze the ball by drawing both thighs toward the midline, using even pressure through both knees.
– Hold the squeeze briefly without tilting the pelvis or arching the lower back.
– Release the squeeze slowly and with control, keeping the same hip and knee angles.
– Check that knees stay in line with hips, the ball stays centered, you don’t hold your breath or shrug, and your lower back doesn’t rock.
Ball Assisted Lying 90 Degrees Bent Knee Hip Adduction Beginner Introduction
Ball Assisted Lying 90° Bent Knee Hip Adduction is a floor-based inner thigh and core exercise that uses an exercise ball for feedback and control. The body rests on the back, with the legs lifted so the knees sit roughly above the hips and the lower legs hover off the floor. A ball is held between the legs near the knees, and the movement centers on gently drawing the thighs inward against the ball. This creates work through the inner thighs and upper inner thighs while the middle of the body stays steady.
Throughout the motion, the abs and deep core assist by holding a natural curve through the lower back and keeping the pelvis from rocking. The upper body and neck stay relaxed, allowing attention to settle on smooth, even pressure from both legs into the ball. Because the spine is supported by the ground and there is no need to balance on one leg, this position offers a clear, accessible way to feel hip adduction with consistent knee-over-hip alignment.