Seated Pectineu Activation Roll-Ball
Target your inner thighs! This seated exercise uses a ball to gently activate and strengthen your pectineus, improving hip stability.
The Seated Pectineu Activation Roll-Ball mainly works the hip adductors (inner thighs), with help from the core. You'll need: exercise bench or medicine ball.
Required Equipment
Seated Pectineu Activation Roll-Ball Muscles Worked
Primary
Upper Thigh (Groin) (pectineus); Hip Adductors
Secondary
Hip Flexor (iliopsoas)
Seated Pectineu Activation Roll-Ball Variations and Alternatives
How to do the Seated Pectineu Activation Roll-Ball
Find a stable bench or chair to sit on.
Place a small ball (such as a Pilates or soft medicine ball) between your thighs, just above the knee joint.
Sit up tall with your feet flat on the floor, spaced at a comfortable distance apart to allow you to squeeze the ball.
Inhale and prepare to activate your inner thighs.
Exhale and gently squeeze the ball using your inner thighs. Focus on contracting the pectineus muscle which is located at the upper part of your inner thigh, close to the groin.
Hold the squeeze for 2-3 seconds, maintaining an upright posture.
Slowly release the squeeze while inhaling.
Repeat the exercise for the desired number of repetitions or time, usually around 10-15 reps or for a set duration.
Ensure that you maintain control throughout the movement without using momentum.
Note: Keep the activation controlled and avoid using excessive force which could lead to injury. The goal is to activate and increase awareness in the pectineus muscle, improving your hip stability and mobility.
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Seated Pectineu Activation Roll-Ball FAQs
What muscles does the Seated Pectineu Activation Roll-Ball work?
The Seated Pectineu Activation Roll-Ball mainly works the hip adductors (inner thighs), with help from the core. The main muscles are the pectineus and hip adductors.
What equipment do you need for the Seated Pectineu Activation Roll-Ball?
Exercise bench or medicine ball.
What workout day should the Seated Pectineu Activation Roll-Ball go on?
It belongs on leg day in a push/pull/legs routine.
What are some Seated Pectineu Activation Roll-Ball variations and alternatives?
Similar exercises include the Floor Seated Glute Piriformi Mobilization Lacrosse Ball, Adductor Roll-Ball, Stability-Ball Seated Hip, Ankle, and Knee Mobilization and Band Seated Hip Internal Rotation.
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