Wall Ball Hip Opener

HipHip Stability
Written By David Song

WALL BALL HIP OPENER

This is a hip abduction Reactive Neuromuscular Training exercise. Place a Swiss Ball against the wall and anchor it in place with the outer aspect of the target hip’s knee. Press your knee into the Swiss Ball with maximal effort as you go down into a half squat. Maintain abduction pressure and rotate the pelvis away from the wall to activate the hip in external rotation. Slowly rotate back so that your pelvis is aligned parallel to the wall to complete a repetition.

Muscles Involved:

  • Hip Abductors

    • Gluteus Maximus

    • Gluteus Medius

  • Piriformis

Related Conditions:

  • Squat Hip Shift

  • 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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