- Stand with one side of your body directly next to a wall with shoulder and hip touching wall.
- Raise knee closest to wall to a comfortable level keeping body perpendicular to wall.
- Press knee into wall without moving your body. You should feel the glute activate along the side of your hip on the stance leg.
- The glute should work more than the quad on the stance leg.
Hold contraction for 15 to 30 seconds.
- Repeat on both legs 2 to 3 times.
Standing Isometric Hip Abduction