Wall Ball Squat Opener

WALL BALL SQUAT OPENER

The wall ball squat opener is an isometric strengthening exercise for the hip abductors. Place a Swiss Ball against the wall and anchor it in place with the outer aspect of the knee. Squat down into a mid squat position, this position is known as the athletic position. Press your knee into the Swiss Ball with maximal effort and hold for up to 10-30 seconds. Be sure to slowly ramp down your contraction and rest for 5 seconds before completing another repetition.

Muscles Involved:

• Hip Abductors

  • Gluteus Maximus

  • Gluteus Medius

  • Gluteus minimus

  • TFL / tensor fascia latae

• 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 videos