Seated Hip Adduction

  • Sit on the ball with your feet hip width apart and place a 6 inch inflatable ball or a Fitness Circle between your knees.

  • Squeeze your knees together, hold, then release.

  • Thighs 

  • Back 

  • Adductor magnus, Brevis and longus, Pectineus

  • TIP: Keep your abs engaged to stabilize your core. Maintain a straight line from your hips through your knees to your ankles, making sure not to torque your knees.

Variations for Seated Hip Adduction

  • Hip Adduction

    Toning the inside of your thighs can help give your hips stability, lowering your chance for injuries such as slipping and falling and pulling a muscle.

  • Drop And Catch

    Build your eye-hand-feet coordination with this adductor and abdominal strengthener.

  • Ball Lift

    Works your inner thighs and obliques.


Start by selecting a body part to see the available exercises.

Arms Chest Abdominals Hips Thighs Lower legs Shoulders Back
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