Side-Lying Inner-Thigh Active Roll-Ball
Strengthen inner thighs with this targeted move. Use a ball for resistance and feel the burn!
The Side-Lying Inner-Thigh Active Roll-Ball mainly works the hip abductors (outer thighs) and hip adductors (inner thighs), with help from the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Side-Lying Inner-Thigh Active Roll-Ball Muscles Worked
Primary
Hip Abductor (gluteus medius); Hip Adductors
Secondary
Obliques; Deep Core (transverse abdominis)
Side-Lying Inner-Thigh Active Roll-Ball Variations and Alternatives
How to do the Side-Lying Inner-Thigh Active Roll-Ball
Roll-Ball Side Lying Inner Thigh Active Hip
Starting Position:
Lie on your side on an exercise mat. Make sure your body is in a straight line from head to toe.
Place a small soft object or a rolled-up towel (this simulates a "ball") between your legs. Position it at the level of your knees.
Support your head on your bottom arm while your top arm can be placed on your hip or extend it in front of you for balance.
Keep your legs straight and stacked on top of each other.
Movement Instructions:
Inhale and prepare. As you exhale, lift your top leg upward away from your bottom leg, keeping it straight.
Hold the position for a moment at the top while squeezing your inner thigh.
Slowly lower your leg back to the starting position, maintaining control.
Perform the movement for 10 to 15 repetitions.
Switch sides and repeat the exercise to work the other inner thigh.
Tips:
Keep your core engaged throughout the exercise to maintain balance and stability.
Avoid using momentum; focus on controlled, slow movements for better muscle engagement.
Make sure to breathe steadily and maintain a neutral spine.
If you feel any discomfort in your lower back, adjust your legs' position or reduce the range of movement.
Side-Lying Inner-Thigh Active Roll-Ball FAQs
What muscles does the Side-Lying Inner-Thigh Active Roll-Ball work?
The Side-Lying Inner-Thigh Active Roll-Ball mainly works the hip abductors (outer thighs) and hip adductors (inner thighs), with help from the core. The main muscles are the gluteus medius and hip adductors.
What equipment do you need for the Side-Lying Inner-Thigh Active Roll-Ball?
None. The Side-Lying Inner-Thigh Active Roll-Ball is a bodyweight exercise, so you can do it anywhere.
What workout day should the Side-Lying Inner-Thigh Active Roll-Ball go on?
It belongs on leg day in a push/pull/legs routine.
What are some Side-Lying Inner-Thigh Active Roll-Ball variations and alternatives?
Similar exercises include the Bodyweight Side-Lying Inner-Thigh Up-Down, Inner-Thigh Pulse, Adductor Roll-Ball and Gluteu Maximu Roll-Ball.
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