Side Kick Wall Slide

HipGlutes
Written By David Song

SIDE KICK WALL SLIDE

This is a strengthening exercise for the hip abductors in the frontal plane. Lie down on your side with both knees straight and a towel anchored to the wall with your heel. Raise the top leg directly to the side without rotating the pelvis or leg forwards or backwards while applying pressure backwards into the wall. Go for maximum range and hold the top position for up to 2 seconds before lowering.

Muscles Involved:

  • Glutes

    • Gluteus Maximus

    • Gluteus Medius

    • Gluteus Minimus

  • Tensor Fascia Latae (TFL)

Related Conditions:

  • Hip Osteoarthritis

  • Hip Labral Tear

  • Total Hip Replacement

  • External Snapping Hip Syndrome

  • Sacroiliac Joint Syndrome

  • Greater Trochanteric Pain Syndrome / Bursitis

  • Glute Amnesia

  • Pseudo Sciatica

  • Gluteal Tendinopathy

  • ITB Syndrome

  • Knocked Knees / Genu Valgum

Exercise Equipment:

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David Song
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