Conclusion. 1. Abductor Machine Basics. The abductor machine, commonly known as the hip or leg abductor, is lower body-focused fitness equipment that targets the outer thigh muscles and glutes. The machine consists of a lower weight tower and two pads that feature two leg workouts in one machine. The abductor and adductor muscles are in your hips and thighs, working in sync to allow you to move your legs out to the sides. The abductors are responsible for moving the leg away from the midline of the body, while the adductors are responsible for moving the leg towards the midline of the body. You've probably seen the machines to …Are you in the business of making dhoop batti? If so, then investing in a high-quality dhoop batti making machine is essential. With the right machine, you can increase your produc...The Abductor Machine allows you to train the abductor muscles of the thigh, such as medium and small glutes, through a single-joint movement of abduction of the hip on the transverse plane from sitting position. Thanks to the adjustment of the starting angle, the machine adapts to every user.Features machine for training abductors magnetic pin to …Abductor machines target your abductors, the muscles used to move your leg away from your body. They’re great for strengthening and toning your outer hips, thighs and glutes. Our range of leg abductor machines includes ergonomic models from Life Fitness, Technogym, Precor and Matrix ideally suited for home or commercial use. Dec 21, 2023 · Belt Squat Front Squat Bulgarian Split Squat Single Leg Romanian Deadlift Side Lunge Hip Abduction Against Band Lateral Walk with Band Banded Side Kick One-Legged Glute Bridge Clamshells Fire Hydrants Read on to discover the benefits of each and why it belongs on this list of the best abductor exercises, as backed by science. 𝗔𝗯𝗱𝘂𝗰𝘁𝗼𝗿 𝗠𝗮𝗰𝗵𝗶𝗻𝗲 𝗶𝗻 𝗽𝗶𝗲𝗱𝗶 - 𝗚𝗹𝗶 𝗲𝘀𝗲𝗿𝗰𝗶𝘇𝗶 𝗶𝗻𝘂𝘁𝗶𝗹𝗶 🏋🤨#shorts # ...Hip Abduction Adduction Machine for Sale, Buy Inner & Outer Thigh Machine aeroEX-6027 from NtaiFitness®, Buy Commercial Abduction Adduction Machine with Low Price From High-Quality Inner & Outer Thigh Machine for Gym Manufacturers in China.5 different ways to use hip abductor gym machine; Kfs fitness commercial adductor / abductor gl-7019 for stren... Manual 364 gymleco adductor abductor machine, weight: 192 kg; Commercial manual energie fitness bk-019 outer thigh abducto... V13 abductor, for gym; Energie fitness er-18 abductor, weight: 280 kg; Energie fitness ld-821 abductor ...Adduction / Abduction ST5520-Hi5. The HUR Dual Function Adduction/ Abduction machine is specifically designed to provide a safe and comfortable way to build strength in both adductor and abductor muscles in the hips and legs. Pneumatic technology follows the natural movement of the muscle for safe strength training at high or low speeds.Thigh abductor Instructions. To begin, sit down on the abductor machine and select a weight you are comfortable with. When your legs are positioned properly, grip the handles on each side. Your entire upper body (from the waist up) should be stationary. This is the starting position. COME FARE L'ABDUCTOR MACHINE - ESTERNO COSCIA IN PALESTRA: il video che cercavi per capire come e quali esercizi fare per l'esterno coscia.Un allenamento fat...The Optima Series Hip Abductor/Adductor offers swivel pads that allow exercisers to work both inner and outer thighs. The sleek design is inviting to exercisers of all fitness levels and abilities. Belts and Pulleys: 4-1/2" (11 cm) and 6" (15 cm) diameter fiberglass-impregnated nylon pulleys feature sealed bearings. The hip abduction machine exercise is designed to strengthen the abductors. The movement of the leg away from the mid-body, backward, forward, or to one side is known as hip abduction. This is the motion when you take a side step or step out of a car. The hip abductors, a minor muscle group found in the outer … See moreAdjust the machine to the appropriate settings, sit down, and grip the handles. Push the pads out by moving your legs apart as far as possible. Return with control to the starting position. The hip abduction machine trains the muscles that abducts (moves apart) your thighs, like your gluteus medius and parts of gluteus maximus. What is the hip abduction machine? One glute-focused exercise is using a hip abduction machine. This equipment effectively isolates the gluteal area and ...A300 Hip Adductor. Model 2431. ADDED BENEFITS FOR THE HIPS. Hip adduction at speed is essential in human performance, whether it’s breaking world records or improving your stability and mobility as you age. Your lower body is your active base of support and needs to move quickly in all directions. The Keiser Hip Adductor, Abductor, and ...May 31, 2019 ... Buy some looped resistance bands like these online. Sit in a chair, wrap the looped bands around your knees and press them out away from one ...Apr 7, 2018 ... Jul 18, 2022 - This video describes the basics of how to use the exercise machines at planet fitness.Dec 21, 2023 · Affordable, efficient, and effective, ab rollers can be a convenient, core-focused addition to your home gym. Doing an ab rollout challenges your core, shoulder, and back muscles, so it's best for intermediate to advanced exercises. Our favorite ab roller is Vinsguir's Ab Roller because it's compact, portable, and easy to use. The abductors are a group of small muscles including the gluteus medius, tensor fascia lata (TFL), and sartorius. They are located primarily around your glutes and on the outside of your thighs, below your hips. These muscles work to spread your legs apart and help you push your hips out and squeeze your glutes, as you would during the lockout ... The adductor machine works the muscles on the inside of the thighs, particularly the adductor muscles. Their job is to bring the legs in, or adduct them, and to laterally rotate the thigh. The abductor machine works the gluteus medius, gluteus minimus, and gracilis. These muscles are responsible for abducting, or moving the thigh out, and for ...Spirit Fitness SP-4316 - Hip abduction/adduction machine - steekgewichten - ruimtebesparend ontwerp - geïntegreerde rep-teller - volledig verstelbaar -...Instructional video demonstrating the muscles worked, proper machine set up, how to correctly perform the exercise, exercise variety, machines features and s...Chose the country based on your preferences. United States. International. Maximize glute activation with Technogym Pure Standing Abductor, the professional glute machine for gyms & fitness clubs. Request a quote or contact us.0:00 / 1:54. The abductor machine is a common machine exercise found in most gyms. Machine exercises are suitable for both men and women of a beginner through advanced fi...Hip Abduction Machine Overview. The hip abduction machine exercise is an exercise used to strengthen the abductors. The abductors play a critical role in core stability and …Adductor / Abductor Pin Loaded Machine. SKU: CPL-AAM-1085. $5,999. Quantity: PRE-ORDER NOW. Add to Quote. Share. The Platinum Adductor / Abductor Machine excels at trimming and toning targeted muscle groups. From a single seated position, you can perform both abductor and adductor workouts featuring five ranges of motion.Aug 24, 2021 ... Leg Press Machine Alternative. Seated Leg Extension Machine Alternative. Chest Press Machine Alternative. Hip Abductor/Adductor Machine ...Mar 24, 2022 · Here’s how to do it: Stand with feet as wide as you comfortably can. Keep your feet pointing straight ahead or slightly out. Next, squat down towards one leg while keeping the other leg straight and flat on the floor. As you reach the bottom, you should notice a nice stretch on the adductor of the straight leg. Pelvic Floor Muscle and Inner Thigh Master kegel Exerciser Toner for Women, Leg Workout Exercise Equipment Device Hips Pelvis Buttock Trainer abductor Machine kegal excersize Butt Toner. 704. 100+ bought in past month. $1998. List: $29.99. FREE delivery Tue, Feb 20 on $35 of items shipped by Amazon. Abductor Machine ... Yanre Fitness' 61A23 abductor machine enables users to exercise the small but significant group of 'hip abductor muscles' in your outer thigh ...Hip Abductor Machine, Standing Hip Abductor Machine for Home Gym, Inner and Outer Thigh Machine Plate Loaded, Glute Machine for Gluteus and Quadriceps, Weight Capacity 400LBS. 5.0 out of 5 stars. 1. $499.99 $ 499. 99. $30.00 coupon applied at checkout Save $30.00 with coupon. FREE delivery Mar 1 - 7 .Abductor machines target your abductors, the muscles used to move your leg away from your body. They’re great for strengthening and toning your outer hips, thighs and glutes. Our range of leg abductor machines includes ergonomic models from Life Fitness, Technogym, Precor and Matrix ideally suited for home or commercial use.Singer sewing machines have been around for over 150 years, and they are still popular today. If you have an old Singer sewing machine that needs repair, don’t throw it out. There ...Jul 8, 2022 · Stand beside the machine, and keep your leg to the farthest lever. Sit comfortably on the seat, keeping your back flat against the back pad, and place your other leg on the remaining lever. Lean ... A300 Hip Abductor. Hip abduction at speed is essential in human performance, whether it’s breaking world records or improving your stability and mobility as you age. Your lower body is your active base of support and needs to move quickly in all directions. The Keiser Hip Abductor, Adductor, and Standing Hip can train these all-important ... Machine Type: Abductor X. Select Departments. Strength Equipment. Select Brand ... Life Fitness Insignia Series Hip Abduction (Abductor) · Full range of custom ...The Texas Longhorns are one of the nation’s most successful college sports organizations. The history of the Texas Longhorns illustrates how today’s college sports programs have be...I suffered from a bout of adductor strains during my powerlifting years that drove me nuts, but once I got really freaking strong on the adductor machine, my...Johnson Health Tech North America 1600 Landmark Drive Cottage Grove, WI 53527. SALES AND TECH SUPPORT For Your Business: Ph: 608.839.8686 Toll-free: 866.693.4863 Online Tech Support /The outer thigh machine is very popular for good reason. It builds the glutes and side glute area especially but depending on how you sit on it you can hit many areas. So for aesthetic reasons it's great but yeah also for muscle imbalances. My mom's physio told her she had weak glutes and to do adbuction exercises. Syedee Hip Abductor Machine also features two weight storage pins on each side of the machine, allowing convenient storage for weights. Each pin can hold 4-6 standard 2" Olympic plates. Excellent Fitness Choice: Whether you aim to enhance hip muscle strength, ...Conclusion. 1. Abductor Machine Basics. The abductor machine, commonly known as the hip or leg abductor, is lower body-focused fitness equipment that targets the outer thigh muscles and glutes. The machine consists of a lower weight tower and two pads that feature two leg workouts in one machine.Abductor Machine Quick Quote en Home / Abductor Machine Your Expert Abductor Machine Manufacturer in China Manufacturer of top quality gym equipment since 1997 …Some examples of compound machines include scissors, wheelbarrows, lawn mowers and bicycles. Compound machines are just simple machines that work together. Scissors are compound ma...full 12 week push,pull,legs program!- build muscle & strength! - http://goo.gl/x8hel5full 12 week muscle building 4 day split program: http://goo.gl/6alh84tw...Unique hip Adductor and Abductor machine for commercial or home gym. The one lower body piece of equipment you need to complete your gym without taking...When performing Abductor Machine, the angle of your hips relative to the line of pull will shift emphasis on what muscles will be working. The primary muscles in hip extensions will work the TFL (side quad muscle), however when performing the exercise with hip flexion, this will put greater emphasis on the piriformis, glute medius and glute minimus.MSF Abductor / Adductor machine The Abductor Adductor Machine is a versatile fitness machine that can help you build strength and stability in your Inner and Outer thigh Muscles. It works by isolating the targeted …Abductor and adductor machines train the muscles inside and outside of the thighs, respectively. They may not be suitable for everyone, …1. Seated Hip Abduction. This machine is a great way to isolate your hip abductor muscles. Machine-assisted hip abduction affects all areas of your gluteus muscles, piriformis, and external obturator. The piriformis is a muscle connection between your hip and your butt and stabilizes the hip joint.Any machine that involves moving your legs will make you feel powerful enough to move a lot of weight, but be careful when doing this. Your legs are strong, but you’re still targeting small muscles! Make sure that your workout has a lot of variety. The hip abductor machine shouldn’t be a central part of your workouts.Selection 700 Dual Abductor / Adductor. Monthly. $251.11. /month. One-off. $9,040. Add to cart. Inclusive of delivery within 10 weeks from order confirmation. Inclusive of delivery and installation.Apr 7, 2018 ... Jul 18, 2022 - This video describes the basics of how to use the exercise machines at planet fitness.Set up an adductor machine by selecting and appropriate weight and adjusting the seat and leg pads to a comfortable position. If fitted, grasp the handles on each side of the machine. Keep your entire upper body straight and stationary with your back pressed firmly against the back rest. This is the start position. Beschrijving : gebruikt apparaat, vanuit voorraad leverbaar in goed werkende staat, merk : panatta ( fit2000 line ) omschrijving : abductor en adductor machine, let op , 2 machines huidige staat : gebruiksklare machine, door ons getest.Some examples of compound machines include scissors, wheelbarrows, lawn mowers and bicycles. Compound machines are just simple machines that work together. Scissors are compound ma...Fix Your Form Pocket Book: http://bit.ly/FormCheatSheetIn this video I show you how to PROPERLY use the abductor machine in the gym. We notice a lot of peop...Are you considering buying a used vending machine for sale? Investing in a pre-owned vending machine can be a cost-effective way to start or expand your vending business. The first...October 20, 2023 by Daniel Richter. Your hip abductors are a group of muscles on the outside of your hip, whose main function is to abduct (bring apart) your thighs. The …Descrizione e analisi dell'esercizio per gli abduttori: Abductor Machine. Ulteriori dettagli su esercizi e allenamento al link: http://www.nonsolofitness.it...On the hip abduction machine, muscles worked primarily include the “hip abductors” but this is a muscle group that includes the glutes (minimus, medius and maximus), tensor fasciae latae, piriformis, and sartorius. 8 All of these muscles work in sync to help move the leg away from the body and many think hip abduction exercises are the …Jul 13, 2019 Smith Machine Good Morning (Video) Jul 13, 2019 Jul 7, 2019 Not losing weight on a diet? It might be a good thing. Jul 7, 2019 Jul 6, 2019 Machine Chest-Supported Row with Band (Video) Jul 6, 2019Met deze machine kun je verschillende varianten van de squat uitvoeren en train je je quadriceps, hamstrings, glutes en kuiten. 2. De adductor en abductor machines. De volgende twee machines lijken zoveel op elkaar dat we ze tegelijkertijd bespreken. Met beide machines probeer je een gewicht te verplaatsen met je benen.Hip Abductor Strengthening Exercises. Strengthening hip abductors is vital for correcting walking posture and reducing the chance of future injuries. You can try …Apr 20, 2023 · The abductor machine for glutes will technically target all three muscles, but the gluteus medius and minimus muscles are the primary muscles responsible for hip abduction. They are directly responsible for moving the leg away from the midline of the body and are very engaged during machine hip abduction. Specifications. Maximize glute activation with Technogym Pure Standing Abductor, the professional glute machine for gyms & fitness clubs. La Abductor Machine è un attrezzo molto utile per l’allenamento degli adduttori, ma è importante ricordare che non deve essere l’unico esercizio eseguito durante la seduta di allenamento. È fondamentale abbinare l’allenamento degli adduttori ad altri esercizi specifici per gli arti inferiori, come squat e affondi, ma anche per gli abduttori, per …The adductor machine works the muscles on the inside of the thighs, particularly the adductor muscles. Their job is to bring the legs in, or adduct them, and to laterally rotate the thigh. The abductor machine works the gluteus medius, gluteus minimus, and gracilis. These muscles are responsible for abducting, or moving the thigh out, and for ...The hip adduction and abduction machines are two of the most controversial strength training machines you’ll find at the gym. While they’re meant to strengthen the muscles in your inner and outer thighs, some people believe they are time-wasters and that your hip muscles would be better strengthened by other, more effective …Thus, the simple hip adduction machines like the one you see below and that are ever so popular in commercial gyms are definitely NOT the most functional way to train this important muscle group. [2] Using Your Adductors for Sports.Feb 28, 2019 · Looking to add some machines into your workout routine? If you're wanting to work your outer hips and inner thighs, then the hip abductor and adductor machin... Nov 19, 2020 · Abductor machines at the gym score poorly on targeting your lateral glute muscles, since they can easily over-activate hip flexors. "When in a seated position, it's easy to force a motion and use the wrong muscles," says Ziel, adding that seated abduction with resistance bands run into the same issue. Pelvic Floor Muscle and Inner Thigh Master kegel Exerciser Toner for Women, Leg Workout Exercise Equipment Device Hips Pelvis Buttock Trainer abductor Machine kegal excersize Butt Toner. 704. 100+ bought in past month. $1998. List: $29.99. FREE delivery Tue, Feb 20 on $35 of items shipped by Amazon. Are you considering buying a used vending machine for sale? Investing in a pre-owned vending machine can be a cost-effective way to start or expand your vending business. The first...23507 -- Fettle Fitness Dual Inner Outer Thigh Combo Abductor / Adductor Machine. The Combo Hip Abductor and Adductor Exercise Machine is an easy-to- use stabilizer machine keyed to improve balance and range of motion. Featuring an adjustable padded seat with backrest, dual foot positions, and a smooth gear system, this inner and outer …0:00 / 1:54. The abductor machine is a common machine exercise found in most gyms. Machine exercises are suitable for both men and women of a beginner through advanced fi...No hip abduction machine? No problem! You can train your abductor muscles using a simple ankle cuff and low cable station. This is a standing exercise, …A stabilizer machine that targets your inner and outer thigh muscles from one seated position. It has an adjustable seat, dual foot positions, and a smooth gear system that accommodates a wide range of athletes. You can adjust the weight, sit back on the cushions, and press outward against the resistance of the abductor's muscles. The Hip Abduction Machine is a training piece of equipment commonly used in gyms and fitness centers. This machine focuses on strengthening the hip abductor ...If your gym doesn't have one of these machines, read about other hip abductor exercises you can do. 10. Glute Machine. The glute machine is a piece of weightlifting equipment made specifically to work the three glute muscles -the gluteus maximus, medius, and minimus. The various kinds of glute machines include:
Switch rapidly from abduction to adduction movements with Dual Abductor / Adductor by Technogym. Purchase online for hip muscles stronger than ever. Professional abductor adductor machine: Technogym Dual 700 | Technogym International. What foods contain pde5 inhibitors
syedee Hip Abductor Machine, Plate-Loaded Inner and Outer Thigh Machine, Thigh Master with 6 Levels Gear System, Hip Trainer for Hip Abduction and Hip Adduction. 4.3 out of 5 stars 8. $749.99 $ 749. 99. $50.00 coupon applied at checkout Save $50.00 with coupon. FREE delivery Nov 10 - 16 .Feb 7, 2024 ... As the exercise's name suggests, the abductor machine's movement is abduction. Therefore, the gluteus medius is the primary muscle engaged ...Clayton, ACE certified personal trainer and Owner of Fitness for Success in Waunakee, Wisconsin, shows you how to properly use the Abductor Machine. For more...The Machine: Hip Abductor/Adductor And squeezing your thighs together — or pushing them apart — over and over definitely counts. Besides actually working very few muscles, it also strains the spine and can make the IT band so tight it pulls your knee cap out of place — not a good look for anybody.Nov 11, 2023 · 5. Curtsy Lunge. Stand with feet hip-width apart. Step left foot back on a diagonal and bend both knees to lower into a lunge position, like you’re doing a curtsy, but keep chest tall. Push ... Hip abduction exercises strengthen the muscles that move your thighs out to the side, such as the gluteus medius. Learn how to do hip abduction exercises safely …May 10, 2011 · Instructional video demonstrating the muscles worked, proper machine set up, how to correctly perform the exercise, exercise variety, machines features and s... Jul 6, 2023 · Hold a pair of dumbbells at your sides. Step backward with your left foot, landing on the ball of your left foot and keeping your left heel off the floor. Bend both knees to 90 degrees as you sink ... 5 different ways to use hip abductor gym machine; Kfs fitness commercial adductor / abductor gl-7019 for stren... Manual 364 gymleco adductor abductor machine, weight: 192 kg; Commercial manual energie fitness bk-019 outer thigh abducto... V13 abductor, for gym; Energie fitness er-18 abductor, weight: 280 kg; Energie fitness ld-821 abductor ...Abductor and adductor machines train the muscles inside and outside of the thighs, respectively. They may not be suitable for everyone, depending on your goals, fitness level, and spine health. Learn how to use them safely and effectively with lower body exercises that are more realistic and applicable to real life. Apr 7, 2018 ... Jul 18, 2022 - This video describes the basics of how to use the exercise machines at planet fitness.Jan 8, 2021 · This item: Titan Fitness Plate-Loaded Hip Abductor and Adductor Exercise Machine, Rated 250 LB, Combo Inner/Outer Thigh Stabilizer Machine $1,299.99 $ 1,299 . 99 Get it Feb 15 - 20 FAGUS H Hip Abductor and Hip Adductor Machine, Plate-Loaded Inner and Outer Thigh Machine, Thigh Master with 6 Levels Gear System, Hip Trainer for Hip Abduction and Hip Adduction. $72999. Save $80.00 with coupon (some sizes/colors) FREE delivery Fri, Jan 12. Reusable Cold Pack for Hip Bursitis, Replacement Surgery and Hip Flexor Pain. .
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Nudge improving decisions about health wealth and happiness | Choose from a range of leg, hack squat & hip abductor machines all available to buy online at Powerhouse Fitness. Fast free UK delivery and 0% APR finance options. Shop online. Customer Services: 0141 737 2249 Sales: 0141 737 2250. Home page; Create an account; Sign in; Hotline 0141 737 2250. Search. Nationwide Stores. Cart £0. ...Hip Abductor Machine, Standing Hip Abductor Machine for Home Gym, Inner and Outer Thigh Machine Plate Loaded, Glute Machine for Gluteus and Quadriceps, Weight Capacity 400LBS. 5.0 out of 5 stars. 1. $499.99 $ 499. 99. $30.00 coupon applied at checkout Save $30.00 with coupon. FREE delivery Mar 1 - 7 ....
Free zoom download for laptop | Je hebt er relatief veel ruimte voor nodig, maar als het onderdeel is van een krachtstation – zoals de Amazor M Master Smith Machine – is het ook meteen een erg veelzijdig fitnessapparaat en kun je het gebruiken om je hele lichaam te trainen en niet alleen je benen. Tunturi SM80 - Smithmachine. €1.069,00. Op voorraad.Abductor may refer to: Abductor, someone performing a kidnapping (abduction) Abductor muscle, a muscle which draws a limb away from the median plane of the body; Abductor wedge, a medical device that separates the legs of a patient; The Abductors, a 1957 film directed by Andrew McLaglen;...
Download this video | May 30, 2023 · 1. Seated Hip Abduction. This machine is a great way to isolate your hip abductor muscles. Machine-assisted hip abduction affects all areas of your gluteus muscles, piriformis, and external obturator. The piriformis is a muscle connection between your hip and your butt and stabilizes the hip joint. Abductor exercises: The Elliptical: This machine not only gets our heart rate up, but the side to side motion will actually work to engage the abductor muscles as well. Clam Shells: This movement is done by lying on your side and opening and closing the leg. Take it to the next level by adding on a resistance band for a greater challenge.Based on GMED:TFL ratio, the exercise in the abductor machine seems to be the best alternative to strengthen GMed while minimizing TFL activation during strength training programs. Clinical relevance GMed activation was greater than TFL, in both concentric and eccentric phases, at the side-lying hip abduction, clamshell and hip …...
Skinny love lyrics | The adductor machine. This trains the muscles inside of the thighs, known as the adductor muscles including the longus magnus and brevis. The abductor machine. This trains the muscles for turning the thigh …Try These Hip Abductor Exercises at Home. Fortunately, you don’t need any specialized equipment for many hip-strengthening exercises.Hip abduction exercises need less weight than a glute workout, making it a relatively easy area to focus on.. Hip abductor strengthening can help with both hip pain and knee symptoms, as well as …...
How to find the surface area | 23507 -- Fettle Fitness Dual Inner Outer Thigh Combo Abductor / Adductor Machine. The Combo Hip Abductor and Adductor Exercise Machine is an easy-to- use stabilizer machine keyed to improve balance and range of motion. Featuring an adjustable padded seat with backrest, dual foot positions, and a smooth gear system, this inner and outer …Fire Hydrants: Fire hydrants are a great bodyweight exercise for the muscles worked by the hip abduction machine. To perform fire hydrants, start on all fours with your hands and knees shoulder-width apart. Keeping your knee bent at 90 degrees, lift one leg out to the side as high as you can while keeping your hips square and level. Discover Technogym Abductor, the professional weight machine designed for powerful glute and hip workouts at the gym. Request your quote online....
Nike kobe | The hip abduction machine exercise is designed to strengthen the abductors. The movement of the leg away from the mid-body, backward, forward, or to one side is known as hip abduction. This is the motion when you take a side step or step out of a car. The hip abductors, a minor muscle group found in the outer … See moreFeb 22, 2023 · Bring one leg up to your side by bending your knees then place your inner thigh on the massage ball while keeping your other leg straight. Rock forward and backward on the tight spots and/or trigger points in your inner thigh for 30-60 seconds. Repeat with your other leg. Complete this 2-3 times with each leg. ...