Tennis Ball Side of Hip
mobilizehipintermediatepassive
1 × 60s per side
How to do it
- Lie on your side with your head resting on a pillow to help keep the head and neck aligned.
- Place a tennis ball against the muscular side of the hip, avoiding the bony point of the thigh and top rim of the pelvis.
- Use the arms and legs to keep pressure mild to moderate.
- Pause briefly with tolerable pressure, then shift slowly to another muscular area.
Form cues
- Do not place the ball directly on the greater trochanter or iliac crest.
- Avoid acutely inflamed or unexplained lateral-hip pain.
- Stop for numbness, electrical pain, bruising or symptoms travelling down the leg.
Helps with
Part of a program
Part of Front Splits
This exercise is one move. Front Splits puts it in a plan — so you know what to do, in what order, and how much, week by week.
- Sequenced & dosed — the right exercises, in the right order, at the right volume.
- Progresses with you — difficulty ramps as you get stronger, not on a fixed calendar.
- Personalized — built around the specific limiter actually holding you back.
- Tracks your progress — see what's working and adjust over time.
See the program →
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