Ball Assisted Lying Bent Knee Isometric Hip Adduction
Lying on the back with the knees bent around a stability ball, squeeze it between the knees and hold the squeeze for time.
How to do it
Setup
On your back, knees bent, feet flat on the floor, a stability ball held between the knees.
Steps
- Squeeze the ball with both knees as hard as you can hold steadily.
- Hold the squeeze; time it.
- Release slowly at the end of the set.
Common mistakes
Lower back arching as you squeeze: keep it pressed into the floor. Holding the breath: breathe steadily. Squeezing so hard the groin hurts: ease off to a strong, steady effort.
Breathing
Steady throughout; never held.
