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

Exercise videos