# Ball Assisted Lying 90 Degrees Bent Knee Hip Addu - Canonical: https://fitwill.app/exercise/10013/ball-assisted-lying-90-degrees-bent-knee-hip-addu/ - Media ID: 10013 - Primary muscle: Hips - Body part: Thighs - Equipment: Stability Ball - Video: https://fitwill.app/videos/10013/ball-assisted-lying-90-degrees-bent-knee-hip-addu.mp4 ## Description Ball Assisted Lying 90 Degrees Bent Knee Hip Adduction is an isometric inner-thigh exercise performed on your back with a stability ball squeezed between your legs. You lie supine with your hips and knees both bent to roughly 90 degrees, so your shins sit parallel to the floor, and you pinch the ball firmly between your knees or lower thighs. The ball gives your adductors something to compress against, which turns a simple floor position into a targeted strengthening drill. The main muscles at work are the adductors on the inside of the thigh, the group that pulls your legs toward the midline of your body. Because you are holding a static squeeze rather than swinging a weight, the tension stays constant and joint-friendly. Your deep core also works quietly the whole time to keep your lower back flat against the floor while your legs are held off the ground, and the hip flexors contribute to holding the 90-degree knee position. This setup matters more than it looks. Lying down removes the balance and spinal-loading demands of standing adductor work, so the effort goes straight into the inner thighs. Keeping the knees bent at 90 degrees shortens the adductors into a range where most people can produce a strong, comfortable contraction, which is helpful if deep squats or wide-stance work bothers your groin. To execute it well, press your low back into the floor, place the ball between your knees, and squeeze with steady pressure rather than a sudden crush. Breathe normally throughout the hold and keep your neck and shoulders relaxed. A typical set is a 10 to 30 second squeeze repeated for several reps, or shorter pulses if that suits you better. This exercise suits beginners, people returning from time away from training, and anyone who wants to build baseline inner-thigh strength before progressing to weighted adduction or standing work. It is also a common warm-up or rehab-style drill in Pilates and general core-and-hip routines. Stop and reduce the squeeze intensity if you feel sharp pain in the groin rather than muscular effort. ## Instructions 1. Lie on your back on an exercise mat with your arms resting at your sides and your palms facing down. 2. Raise your legs and bend your hips and knees to 90 degrees so your shins are parallel to the floor. 3. Position a stability ball between your knees or lower thighs so it is held securely when your legs come together. 4. Brace your abdominals gently and press your lower back flat against the mat before you begin. 5. Exhale and squeeze the ball between your knees with firm, even pressure from both legs. 6. Hold the contraction for 10 to 30 seconds, keeping your shins level and your feet relaxed. 7. Inhale and slowly ease off the squeeze until the ball is just resting between your legs without dropping. 8. Repeat the squeeze-and-release cycle for your target number of reps, then lower your legs one at a time to finish. 9. Rest between sets and recheck your lower-back position before each new rep. ## Tips & Tricks - If the ball keeps slipping forward, line it up so it sits against the inner thighs and knees at the same time rather than only at the kneecaps. - A common mistake is letting the low back arch as you squeeze; pull your belly button down toward the mat and squeeze a little less hard if your back lifts. - Do not let your feet drift upward or your knees drop toward your chest as the set goes on; check that your shins stay parallel to the floor. - Squeeze with about 70 to 80 percent effort instead of an all-out crush, which tends to make people hold their breath and tense their neck. - Keep your shoulders and neck loose; if you feel tension creeping into your jaw and shoulders, place your hands under your head for light support. - Your knees should stay hip-width apart on top of the ball, not splayed outward, so the adductors do the work instead of the hip stabilizers on the outer hip. - If your hip flexors fatigue before your inner thighs, rest the heels on a low bench for a few early sets while you build endurance. - Shorter holds of 10 seconds with more reps build clean control better than one long hold where the squeeze fades halfway through. ## Frequently Asked Questions ### What muscles does Ball Assisted Lying 90 Degrees Bent Knee Hip Adduction work? The primary muscles are the adductors on the inside of the thigh. Your deep core and hip flexors also work isometrically to keep your torso stable and your legs held at 90 degrees. ### Why is the knee bent to 90 degrees in this exercise? Bending the hips and knees to 90 degrees puts the adductors in a shortened, comfortable range where a strong squeeze is easy to feel. It also keeps your lower back flat against the floor while your legs are raised. ### Is Ball Assisted Lying 90 Degrees Bent Knee Hip Adduction good for beginners? Yes, it is one of the safest ways to train the inner thighs because you are lying down and working against a light ball instead of a weight. Start with modest squeeze pressure and short holds before increasing duration. ### How hard should I squeeze the stability ball? Use firm but sustainable pressure, around 70 to 80 percent of your maximum. A hard crush usually leads to breath-holding, neck tension, and a low back that lifts off the mat. ### Can I do this exercise without a stability ball? Yes, a folded pillow, a small medicine ball, or a yoga block between the knees can substitute. Choose something with slight give so the squeeze feels even across both legs. ### Why does my lower back feel this exercise instead of my inner thighs? That usually means your legs are drifting toward your chest or your back is arching off the mat. Reset with your shins parallel to the floor, brace your abdominals, and reduce the squeeze force until you feel the effort move to the inner thighs. ### How long should I hold each squeeze? Aim for 10 to 30 seconds per hold with full release between reps. Once a 30-second hold feels easy with steady breathing, progress to harder squeezes or move toward standing adductor exercises. ### Is this exercise safe if I have had groin soreness? Gentle isometric work like this is often well tolerated, but start with light pressure and short holds. Stop and consult a qualified professional if you feel sharp or worsening pain rather than simple muscular effort. ### Where should the stability ball sit between my legs? Place it between your knees and lower thighs so both legs contact it evenly. If it sits only at the kneecaps it tends to shoot forward, and if it sits too high toward the hips the squeeze becomes awkward.