Wall Ball Hip Abduction
Written By David Song
WALL BALL HIP ABDUCTION
The wall ball hip abduction exercise is used to isometrically contract the hip abductor muscles. Start by placing a Swiss ball or stability ball against the wall and lean into it with the side of your non-target hip. Raise the contact hip’s leg off of the ground and push into the ball with the opposite hip. Hold an isometric contraction for 5-7 seconds before relaxing your muscles. Repeat as needed after a 5-7 second rest.
Muscles involved:
Glutes
gluteus minimus
gluteus medius
gluteus maximus
TFL (tensor fascia latae)
Related conditions:
hip bursitis
snapping hip syndrome
hip spine syndrome
sacroiliac joint syndrome
ITB syndrome (iliotibial band syndrome)
glute tendinitis