Hip Adduction on Exercise Ball

Starting Position

Start this ball exercise by kneeling on the floor and lean to the side over the exercise ball so that the stability ball is under your trunk and hip
Lie over the exercise ball and straighten out your legs putting one leg in front of the other.

Action

Lift and lower your bottom foot while keeping your leg straight.

Prime Movers

Hip adductors.

Physio Tips

Set your abdominals to give your leg a strong base from which to work.

Progression

Add a 1-2 kg ankle weights.
Hold your leg at the top for a count of 5.
You can also work your hip adductors with Inner Thigh in Side Bridging.

This is a good beginner ball exercise to work the inside of the thighs (hip adductors). To work the outside of the thighs (hip abductors) in the same way see the abductor exercise here.
To work your hip extensors in the same open kinetic chain fashion try hip extension with the prone leg raise here.

1balls

Repeat this ball exercise 6 times each side.

2balls

Repeat this ball exercise 10 times each side.

3balls

Repeat this ball exercise 15 times each side.

Return to the top of Hip Adduction on the Exercise Ball

Beginner

Intermediate

Advanced