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Wall Ball Isometric Hip Flexion

IntermediateStrengthTier T2

You stand on one leg with both hands on a wall. You raise the other knee so its front presses a stability ball against the wall, and hold. You repeat on the other side.

Targets: Hip

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

medicine_ball, stability_ball

Home Options

  • medicine ball + wall + stability ball

Dosage

1

Sets

30 sec

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A man standing on one leg with both hands on a wall, his other knee raised and touching a stability ball fixed to the wall.

    Step 1 of 3

    Stand on your left leg with both hands flat on the wall, and lightly rest the front of your raised right knee against the stability ball pinned to the wall.

  2. The same man, now with his raised knee pressed firmly into the stability ball, his hip lifted higher, holding the contraction.

    Step 2 of 3

    Drive your right knee forward into the stability ball, raising your hip further into flexion, and hold this contraction.

  3. A man standing on one leg with both hands on a wall, his other knee raised and touching a stability ball fixed to the wall.

    Step 3 of 3

    Stand on your left leg with both hands flat on the wall, and lightly rest the front of your raised right knee against the stability ball pinned to the wall.

Safety Information

Keep both hands flat on the wall throughout the hold for balance, because standing on one leg makes balance the primary risk in this position. If you have a hip, groin, or low-back injury, or a balance impairment, ask a physical therapist or physician before attempting this exercise, because it loads the hip flexors isometrically while balancing on one leg. Stop and lower the raised leg to the floor immediately if you feel a pinch, sharp pain, or loss of balance at any point in the hold. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.