Storks

HipLateral Line
Written By David Song

STORKS

This is a hip abductor eccentric strengthening exercise that only uses your body weight as resistance. Trust me when I say that this exercise looks much easier than it is (if you do it correctly!). To ensure you are doing good form pay attention to the rotation of your pelvis - make sure it stays squared forward during the entire movement (you should not be rotating the pelvis). Additionally, only lightly tap the wall with your hip, and do not lean your weight into the wall. Pretend the wall is made out of rice paper that will rip with the lightest amount of tension applied to it. This exercise gets more difficult the slower you do it. Aim for a controlled tempo of 4 seconds moving towards the wall, hold briefly and take 4 seconds to return to starting position. This exercise will also train single leg leg stability and balance.

Structures Involved:

  • Gluteus Maximus, Gluteus Medius, Gluteus Minimus

  • Tensor Fascia Latae

  • Iliotibial Band

  • Fascia Lateral Line

Related Conditions:

  • ITB Syndrome

  • Hip Bursitis, Greater Trochanter Bursitis

  • Hip Impingement

  • External Snapping Hip Syndrome

  • Knocked Knees, Genu Valgum

  • Hip Osteoarthritis

  • Hip Labral Tear

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