# Ball Assisted Lying Supine Hip Adduction - Canonical: https://fitwill.app/exercise/10014/ball-assisted-lying-supine-hip-adduction/ - Media ID: 10014 - Primary muscle: Hips - Body part: Thighs - Equipment: Stability Ball - Video: https://fitwill.app/videos/10014/ball-assisted-lying-supine-hip-adduction.mp4 ## Description Ball Assisted Lying Supine Hip Adduction is a simple but precise inner-thigh exercise performed lying flat on your back with a stability ball held between your feet or lower legs. Instead of moving a weight through space, you squeeze the ball inward, so the resistance comes from the gentle pressure the ball pushes back with. The highlight of the movement is hip adduction: bringing your legs toward the midline of your body against that soft resistance. This version is especially useful because lying on your back takes gravity and standing balance out of the equation. Your spine is fully supported on the floor, which makes it a good starting point for beginners, for people rehabilitating after inner-thigh or groin strains who need low-load work, and for anyone whose hips feel unstable during standing adduction drills. Pilates-style programs use this exact pattern frequently to teach the deep core and inner thighs to work together. The primary muscles at work are the adductors on the inside of the thigh, particularly the adductor longus and adductor magnus, with support from the gracilis and pectineus. Because you are holding a stable, braced position while squeezing, your transverse abdominis and other deep core muscles also stay quietly engaged, and the glutes help keep the pelvis from tilting as you press. Setup matters more than it looks. The ball should rest between the soles of the feet or between the inner ankles and calves, with the legs extended straight along the floor. If the ball sits too high near the knees, the squeeze shifts toward the quadriceps; if it slips too low, the ankles take over and the range feels awkward. A mid-size stability ball pressed lightly between the feet keeps the line of pull right at the hip joint. To execute it well, exhale and squeeze the ball steadily for two to three seconds, feeling the contraction along the inner thigh from groin toward knee, then ease off slowly over another two to three seconds without letting the legs fall open. The tempo is the whole exercise; bouncing or quick pulses defeat the purpose. Keep the kneecaps facing the ceiling and the lower back gently settled toward the floor. Practically, this exercise fits well as a warm-up activation before squats or lunges, as a finishing pump after leg day, or as a stand-alone hip-health drill on recovery days. Because the load is self-regulated, you can make it as gentle or as firm as you like simply by how hard you squeeze the ball. ## Instructions 1. Lie flat on your back on an exercise mat with your legs extended straight and your arms resting at your sides, palms down. 2. Place a stability ball between your feet so it contacts the soles of the feet and the inner ankles, and lightly hold it in place before starting. 3. Point your kneecaps toward the ceiling and gently draw your lower back toward the floor to set a neutral, supported spine. 4. Inhale to prepare, keeping your shoulders relaxed and your neck long against the mat. 5. Exhale and squeeze the ball inward by drawing both legs toward each other, feeling the inner thighs contract along their full length. 6. Hold the peak squeeze for two to three seconds without lifting your hips or letting the lower back arch. 7. Inhale and slowly release the pressure over two to three seconds, stopping just before the ball would slip away from your feet. 8. Keep the movement continuous and quiet; the ball should not bounce or shift position between repetitions. 9. Complete your target repetitions, then bend the knees, guide the ball out from between the feet, and rest before the next set. ## Tips & Tricks - If your feet slide off the ball, squeeze through the inner ankles and calves rather than just the toes, and consider a slightly deflated ball for more grip surface. - A common mistake is clenching the quadriceps and turning the drill into a leg press; check that the tension you feel runs along the groin and inner thigh, not the front of the thigh. - Keep your hips glued to the mat. If you feel them lifting or tilting as you squeeze, reduce the intensity rather than letting the pelvis roll. - Avoid holding your breath; the exhale on the squeeze naturally helps the deep core stabilize the pelvis. - Do not let the legs snap open on the release. The lowering half of the squeeze builds control just as much as the contraction itself. - If your lower back feels strained, place your hands flat on the floor beside you and press lightly, or bend the knees slightly to shorten the lever. - Cranking out fast repetitions does little here; this exercise responds to long, deliberate squeezes and full releases. - A stability ball that is too large forces the legs into an awkward spread before you even begin; choose a size that lets your feet rest on it comfortably with legs nearly straight. ## Frequently Asked Questions ### Which muscles does Ball Assisted Lying Supine Hip Adduction work? The primary muscles are the hip adductors on the inside of the thigh, mainly the adductor longus and adductor magnus. The deep core and glutes assist by keeping the pelvis stable while you squeeze. ### Why squeeze a stability ball instead of using a cable or machine for adduction? The ball provides soft, self-regulated resistance and requires no setup or balance, making it ideal for beginners and for gentle activation work. You control the load entirely by how firmly you squeeze. ### Where exactly should the ball sit during this exercise? It should rest between the soles of the feet and the inner ankles with the legs extended. Placing it near the knees shifts work to the quadriceps and reduces the adductor focus. ### Is Ball Assisted Lying Supine Hip Adduction suitable for beginners? Yes. The supine position supports the spine fully and the resistance is self-controlled, so most people can learn the movement safely on their first try with light squeezes. ### How many repetitions and sets should I do? Start with two to three sets of 10 to 15 slow squeezes, holding each for two to three seconds. Because the exercise is low load, higher rep ranges with controlled tempo work better than heavy effort. ### What is the most common mistake in this exercise? Rushing the squeezes and letting the lower back arch or the hips lift. Both happen when people try to press too hard; slow the tempo down and ease off the pressure until the pelvis stays quiet. ### Can I use a medicine ball instead of a stability ball? A small, slightly yielding medicine ball or a soft Pilates ball can work, but a firm small ball gives the feet less contact area and can slip. A stability ball or soft Pilates ball is the better match for this position. ### Should my knees be bent or straight during the movement? Straight legs are the standard position and put the line of pull directly on the adductors. If your lower back feels uncomfortable with straight legs, a slight knee bend shortens the lever without removing the inner-thigh work. ### Is this exercise safe after a groin strain? Gentle isometric squeezing like this is often used in early-stage groin rehabilitation, but you should get clearance from a healthcare professional first and stay well below any pain threshold.