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Abductors · Beginner

Exercise Ball Lying Abductor Stretch

Supported side-lying hip stretch that opens the outer hip and abductor line.

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Exercise overview

Training details

Abductors

Equipment

Stability Ball

Sets × time

2 × 30 sec

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Sit beside the stability ball and lower one side of your ribs and hip onto it.
  2. 02Arrange the legs so the lower foot is planted and the outer hip of the upper side can lengthen comfortably.
  3. 03Keep the ribs stacked and the abdomen lightly braced so the movement stays at the hip.
  4. 04Let the pelvis settle gradually until you feel a manageable stretch through the outer hip without low-back pressure.
  5. 05Hold with slow breathing, come out carefully, and repeat on the opposite side.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationButterfly StretchRelated variationBanded Lying Groin Stretch

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteFoam Roll IT BandComparable substituteLying IT Band StretchComparable substituteDeep Squat PryComparable substituteAdductor RockbackComparable substituteLateral Lunge Stretch

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