Exercise Database

Hip Abduction Wall Holds

Course: PHRE 3045 – Sports Injuries Movement Pattern: Core | stabilization Target: Gluteals Synergist(s): Hip Abductors, Quadratus Lumborum
Exercise ID: 34836
Regressions: Progressions:

Equipment: Foam Roller
Description:
  1. Standing upright with your side against.
  2. Lift your inside leg to 90 degrees knee flexion.
  3. Establish a neutral hip/pelvis and foot/ankle/knee posture.  Resist the dropping of the elevated hip by performing a hip hike if necessary.
  4. Place a foam roller between your lateral knee and the wall.
  5. By engaging hip abductors and glut muscles push into the wall with the outside of your thigh and hold the contraction until form is lost or fatigue is felt (approx. 15-30 seconds).
Common Error(s): Trendelenburg Hip Drop
Spotting:


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