Roll Ball Side Lying Inner Thigh Active

Muscles worked

Setup

1. Lie on your side on a mat, propped up on your bottom forearm or with your head resting on your extended bottom arm.
2. Place a step in front of your hips and rest your top leg on it with the knee bent at a 90-degree angle.
3. Extend your bottom leg straight out and place your ankle or lower shin on top of a medicine ball.
4. Ensure your hips are stacked vertically and your core is engaged to prevent the torso from rocking.

How to do it

1. Exhale as you lift your bottom leg straight up toward the ceiling, maintaining contact with the medicine ball to control its movement.
2. Lift as high as your range of motion allows without tilting your pelvis or rolling your hips backward.
3. Inhale as you slowly lower the leg back down with a controlled 2-second tempo, stopping just before the ball touches the floor.
4. Complete all repetitions on one side before switching to the other.

Form checklist

• Keep the bottom knee fully locked and the leg straight throughout the movement.
• Maintain stacked hips; do not let the top hip roll toward the floor or the ceiling.
• Keep your bottom foot flexed (toes toward the shin) to maintain tension.
• Ensure the movement is slow and controlled to prevent momentum from taking over.

Pro tips

• Rotate your bottom heel slightly toward the ceiling to better target the upper fibers of the adductor group.
• Focus on 'reaching' through your heel to keep the leg long, which helps maximize the leverage against the inner thigh muscles.
• Pause for one second at the top of the lift to emphasize the peak contraction.

Make it harder

• Increase the weight of the medicine ball or add a small ankle weight to the working leg.
• Slow the eccentric (lowering) phase to 4 seconds to increase time under tension.

Frequently asked

What muscles does the roll ball side lying inner thigh active work?

The roll ball side lying inner thigh active 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 side lying inner thigh active?

The roll ball side lying inner thigh active uses medicine ball.

Is the roll ball side lying inner thigh active good for beginners?

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

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