Wall Ball Isometric Hip Flexion

WALL BALL ISOMETRIC HIP FLEXION

The wall ball isometric hip flexion is a hip flexor strengthening exercise. Begin the exercise by placing a stability ball or Swiss ball between the wall and the front of your knee (above the knee cap). Place both hands on the wall for added stability and one leg behind you. Drive your knee into the stability ball and hold this contraction. Depending on your goals, hold this contraction for 2 minutes at 20-65% max strength, for 30 seconds at 65-80% max strength, or for 4-8 seconds at max strength.

Muscles involved:

• iliopsoas

  • psoas major

  • iliacus

• pectineus

Related conditions:

• hip flexor tendonitis

• internal snapping hip syndrome

• hip impingement

• acetabulofemoral labral tear

• hip spine syndrome

• groin strain

• sports hernia

Exercise videos