Swiss-Ball-Supported Side-Lying Hip Adduction

strengthenhipintermediateactive

Content last reviewed: 2026-07-18

3 × 10 reps per side

Swiss-Ball-Supported Side-Lying Hip Adduction demonstration

How to do it

Lie on your side with your torso supported and place the upper leg securely on a Swiss ball.
Position the lower leg beneath the supported leg and brace your trunk so the pelvis does not roll.
Use the inner thigh of the lower leg to lift it toward the ball-supported leg.
Lower slowly, complete the repetitions and switch sides.

Form cues

Place the ball against a wall if needed so it cannot roll away.
Keep the pelvis stacked instead of rotating backward.
Use a small controlled lift and stop for groin, hip or knee pain.

Muscles worked

hip adductors — anatomical illustration — hip adductorsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

core stabilizers — anatomical illustration — core stabilizersAnatomical illustration from Z-Anatomy (derived from BodyParts3D), licensed under CC BY-SA 4.0.

Strengthens: hip adductors, core stabilizers

Active SLR Contract-Relax 4-Square Bridge March Dowel-Assisted Chair Squat Clamshells Quadruped Glute Kickback