Standing Wall Hip-Abduction Press

How to do it

1. Stand side-on to a wall, about one foot-length away, and balance on the leg farther from the wall.
2. Lift the wall-side hip and knee to about 90 degrees and place the outside of that knee against the wall.
3. Press the lifted knee gently into the wall while keeping the standing foot in a stable tripod and the pelvis level.
4. Hold without leaning the trunk, then lower the leg and repeat on the other side.

Form cues

• Use fingertip support on the wall if balance is limiting the hip effort.
• Keep the standing knee tracking over the second and third toes.
• Press only hard enough to hold a level pelvis without hip, knee or back pain.

Dosage

5 × 20s per side

Muscles worked

Strengthens: gluteus medius, gluteus minimus, core stabilizers

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