Roll Ball Adductors

Muscles worked

Setup

1. Place a step on the floor and stand with your non-working foot firmly on the center of the step.
2. Place a medicine ball on the floor to your side and rest the arch of your working foot on top of it.
3. Keep your standing leg slightly bent and your torso upright, placing your hands on your hips for balance.

How to do it

1. Inhale and slowly roll the ball away from your body by extending your working leg out to the side in a controlled manner.
2. Exhale and engage your inner thigh muscles to pull the ball back toward the step until your legs are back to the starting width.
3. Maintain a steady 2-second tempo for both the outward and inward phases of the movement.
4. Complete the full set on one leg before switching to the opposite side.

Form checklist

• Keep your torso upright and avoid leaning toward the rolling leg.
• Ensure the standing knee remains stable and aligned over the toes.
• Initiate the pull from the hip and inner thigh rather than just the foot.
• Maintain a slight bend in the rolling leg to avoid locking the knee joint.

Pro tips

• Press down firmly into the medicine ball as you pull it back toward your midline to increase adductor recruitment.
• Focus on a 'scissoring' sensation between your thighs to maximize the mind-muscle connection with the adductors.

Make it harder

• Increase the range of motion by rolling the ball further away, ensuring you can still pull it back with proper form.
• Hold a light weight at chest height in a goblet position to further challenge your core and balance.

Frequently asked

What muscles does the roll ball adductors work?

The roll ball adductors primarily targets the adductors, and also works the abs, hip flexors, and obliques as secondary muscles.

What equipment do you need for the roll ball adductors?

The roll ball adductors requires no equipment — just your body weight.

Is the roll ball adductors good for beginners?

The roll ball adductors is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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• Barbell Zercher CarryIntermediate · adductors, erector spinae, glutes, and quadriceps
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