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Wall Ball Isometric Hip Abduction

IntermediateStrengthTier T3

You stand side-on to a wall on one leg, with the other foot lifted and a stability ball pinned between that leg and the wall. You press into the ball and hold.

Targets: Hip
Muscles: Gluteus Medius

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

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Only the lean into the ball with both feet down, and the lifted-foot press held against the ball.
  • Hold the ball in place with only your hip against the wall.
  1. A woman standing side-on to a wall with her arms folded, the side of her hip resting lightly against a stability ball pinned to the wall, both feet on the floor.

    Step 1 of 3

    Stand side-on to the wall on your right leg, with the stability ball between the wall and the side of your right hip, and lean lightly into the ball with both feet on the floor.

  2. The same woman with her left foot lifted just off the floor, the side of her right hip pressed into the stability ball so the ball is slightly flattened against the wall.

    Step 2 of 3

    Lift your left foot off the floor and push the side of your right hip into the ball; keep pressing and hold the contraction.

  3. A woman standing side-on to a wall with her arms folded, the side of her hip resting lightly against a stability ball pinned to the wall, both feet on the floor.

    Step 3 of 3

    Stand side-on to the wall on your right leg, with the stability ball between the wall and the side of your right hip, and lean lightly into the ball with both feet on the floor.

Safety Information

Stand on a clear, non-slip floor with the ball held firmly by the wall, because standing on one leg against a rolling ball makes balance the main risk in this position. If you have a hip, pelvic or low-back problem or a balance impairment, ask a physical therapist or physician before trying this exercise, because it loads the hip muscles while you balance on one leg. Stop and put the lifted foot back on the floor straight away if you feel a pinch, sharp pain or the ball slipping or losing its grip on the wall. 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.