• 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