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Hip · Strengthening

Single-leg isometric press against a wall

Single-leg isometric hip press against a wall, 3 sets, hold 20 seconds per leg

Illustration of the Single-leg isometric press against a wall exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 20 seconds per leg

Description: Stand facing a wall, with one leg slightly bent and the other leg raised to hip height. Firmly press the side of the raised leg against the wall without moving, maintaining muscle contraction. Hold the position for 20 seconds, then switch legs.

Tips: Keep your back straight and engage your abdominal muscles to stabilize the pelvis. Do not allow the supporting leg to bend excessively.

Progression: Gradually increase the contraction duration up to 30 seconds as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
wall
Starting position
Standing facing a wall, one leg raised to hip height
Clinical goal
Strengthen the hip muscles
Also known as
single-leg hip press, isometric hip strengthening, wall leg press

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.