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Hip · Strengthening

Isometric Hip Abduction Against a Wall

Isometric hip abduction against a wall, 3 sets, hold for 10 seconds per side

Illustration of the Isometric Hip Abduction Against a Wall exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 10 seconds per side

Description: Stand with the side of the hip to be worked against a wall, with your knee and hip bent to approximately 90 degrees. Gently push your thigh into the wall without moving your pelvis, maintaining the isometric contraction for 10 seconds.

Tips: Keep your pelvis stable and avoid compensating with your back or feet. Breathe normally during the effort.

Progression: Gradually increase the duration of the contraction to 20 seconds when the exercise becomes easy.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
wall
Starting position
Standing, with hip and knee bent at 90 degrees, side of the hip against a wall
Clinical goal
Strengthen hip abductor muscles
Also known as
Wall Hip Abduction, Isometric Hip Strengthening, Lateral Hip Press Against Wall

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.