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Wall Ball Hip Abduction

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

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