Wall 90/90 Scissor Slides | Improve Hip Capsule Control & Adductor Activation with Foam Roller

Train hip capsule control, adductor activation, and lumbopelvic stability with this Wall 90/90 Scissor Slide drill using a foam roller. This movement targets the deep hip rotators and high groin while reinforcing symmetrical movement and core control. How to Perform It: Start lying on your back in a 90/90 position: hips and knees both at 90 degrees, feet flat against the wall, toes pointing straight up. Do not stagger the feet—keep them even and aligned. Place a foam roller or small ball between your knees, about 1–2 inches below the kneecaps. Apply light pressure by squeezing the roller and pressing the feet into the wall (heels and balls of the feet). Slightly elevate the hips off the floor—just enough to create about a half-inch of space. This is not a bridge. Begin the movement: One leg pulls down, dragging the foot toward the floor. Simultaneously, the opposite knee drives upward toward the wall. Keep hips steady—minimize side-to-side shifting. Think of your legs as two opposing pistons. As you drag down, you should feel a deep activation in the high groin of the working side. Alternate sides in a smooth, controlled rhythm for 10–20 reps, keeping the lower abs engaged throughout the exercise. This drill is great for restoring hip coordination, improving rotational control at the joint capsule, and reinforcing symmetrical movement under load.