Exercise Ball Lying Abductor Stretch Exercise Guide
Exercise Profile
- Target
- Gluteus Medius
- Equipment
- Stability ball
- Body Part
- Hips
- Primary Muscle
- Gluteus Medius
- Secondary Muscles
- Gluteus Minimus, Iliopsoas, Tensor Fasciae Latae
- Intensity
- low
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 2
- Alternate Names
- Stability Ball Lying Abductor Stretch
How to: Exercise Ball Lying Abductor Stretch
- Lie on your side on a stability ball, ensuring your upper body is supported.
- Let your top leg hang off the side of the ball.
- Gently lift the top leg upward while keeping your hips steady.
- Hold the stretch for 15 to 30 seconds, feeling the stretch in your outer hip.
- Lower the leg back down and repeat on both sides.
Common Mistakes
- Overextending the legs, which can lead to strain.
- Not engaging the core for stability.
Modifications
- Perform the stretch on a mat or softer surface if the ball is too hard.
- Limit the range of motion if experiencing pain.
Tips
- Ensure your pelvis is stable as you stretch to avoid straining your lower back.
- Use a softer stability ball if you find it uncomfortable.
Exercise Ball Lying Abductor Stretch Alternatives
Tags
stretching
hips
glutes
flexibility
beginner
stability ball