Hip Adduction with Internal Rotation (Stability ball)

The hip adductors are the muscles in your inner thigh that support balance and alignment. To improve athletic performance and prevent injury, it’s important that you tone, strengthen, and stretch your hip muscles, including your hip adductors.

Here is a great exercise you can try with a Stability ball.

Instructions:
Stand with legs apart, put the stability ball between the legs.
Press the ball inward from both sides and release.

Anatomical analysis:
The target muscles are the hip adductors and internal rotators (colored red).
The hip adductor muscle group plays an important role in both movement and stability of the hip joint in many athletic pursuits.
In addition, hip internal rotation is very important in sport and performance training.

The action in the hip joint is adduction with internal rotation.
The adductors not only adduct the hip but also internally rotate the hip joint.
The anterior fibers of the gluteus minimus and medius internally rotate the hip.

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