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Roll Ball Adductors

Roll Ball Adductors

Roll Ball Adductors is a highly effective exercise that targets the adductor muscles of the inner thighs. It is commonly performed using a stability ball or exercise ball. This exercise helps to strengthen and tone the muscles of the inner thighs, which play a crucial role in stability, balance, and overall lower body strength. To perform the Roll Ball Adductors exercise, you start by sitting on the exercise ball with your knees bent and feet planted firmly on the ground. Place a small to medium-sized ball or pillow between your knees. Engage your core muscles and maintain an upright posture throughout the exercise. Using a slow and controlled motion, squeeze the ball or pillow with your knees and roll the ball forward, moving your feet away from each other. Feel the inner thighs working as you squeeze the ball. Hold the squeeze for a few seconds, then release gradually and roll the ball back to the starting position. Repeat this movement for a recommended number of repetitions. This exercise not only helps to tone and strengthen the adductor muscles but also improves hip stability and overall lower body coordination. Regularly incorporating Roll Ball Adductors into your workout routine can contribute to better performance in activities such as running, jumping, and even daily tasks like walking or climbing stairs. Remember to always warm up before starting any exercise routine and adjust the difficulty of the exercise according to your fitness level. As with any exercise, listen to your body, and discontinue the movement if you experience any pain or discomfort. Get ready to challenge your inner thighs with this effective exercise for a strong and balanced lower body!


  • Start by sitting on a mat with your legs extended in front of you.
  • Place a small exercise ball between your inner thighs, just above your knees.
  • Engage your core muscles by pulling your belly button in towards your spine.
  • Squeeze the exercise ball with your inner thighs, keeping your feet flat on the floor and your back straight.
  • Roll the exercise ball towards your body by flexing your knees and hips, while maintaining the squeeze with your inner thighs.
  • Continue rolling the ball as far as you can comfortably go, without lifting your feet off the floor.
  • Pause for a moment in this fully flexed position, squeezing the ball with your inner thighs.
  • Slowly return to the starting position by extending your knees and hips, while maintaining the squeeze with your inner thighs.
  • Repeat the exercise for the recommended number of repetitions, focusing on proper form and control throughout the movement.

Tips & Tricks

  • Ensure proper form and technique while performing the Roll Ball Adductors exercise to maximize effectiveness and prevent injury.
  • Start with a lighter load or resistance and gradually increase as you gain strength and improve your form.
  • Engage your core muscles throughout the exercise to maintain stability and control.
  • Breathe deeply and rhythmically during the movement to optimize oxygen supply and energy output.
  • Include dynamic warm-up exercises, such as leg swings or hip circles, to prepare your muscles for the Roll Ball Adductors movement.
  • Maintain a controlled and steady pace throughout the exercise, avoiding rapid or jerky movements.
  • Progressively increase the range of motion as your flexibility improves, always working within a pain-free range.
  • Incorporate other exercises that target the adductor muscles, such as side lunges or sumo squats, for a well-rounded training program.
  • Focus on proper nutrition and hydration to support muscle recovery and growth.
  • Listen to your body and rest when needed, allowing for proper recovery and preventing overtraining.

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