H2 | Hip Adduction (Isometric - Kneeling) - Ball
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Low level static (isometric) strengthening for the hip adductors in hip flexion - where they are weakest. It is also an ideal functional exercise as we isolate the hip adductors unilaterally.
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Demonstration and Instructions
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In half kneeling with the hip/knee 90/90 degrees, place a pilates ball (or swiss ball/soccer ball/foam roller) against the wall or pole and the INSIDE of the knee.
Keep your back in neutral and push the knee directly into the ball and hold a maximum static contraction without pain. Fatigue should be felt in the lateral gluts deep in the lateral hip. Special Notes
Beginners should start by having something to hold onto to (wall/pole/chair) to stabilise the body so the concentration should be solely on the hip adduction static contractions. When this is perfected progress to the arms crossed on chest version.
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Alternative Exercise
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