#35 - Hip Hikes: Ball Against Wall

Purpose:

Strenghten gluteal muscles to improve lower limb and spinal stability.

Where to Feel it:

In your gluteal and core abdominal muscles.

Note Error in photo:

Knee of the outer/standing leg is bent.

Correction:

Keep outer/standing leg straight throughout the exercise.

Description:

Place a stability ball against the wall and lean your hip into the ball. Maintain “Spinal Ready Position" (#104), if you have been instructed to do so. Keep your outer leg straight and lift the inner leg off the ground. Rest your arm lightly on the ball. With very slow, controlled movement, raise the hip that is resting into the ball up for a count of 3, hold for a count of 3, and lower it down slowly for a count of 3. Repeat on the other side.

Tips:

Isolate the movement to your hips, and not any other part of your body (knees, legs, spine, etc).

Reps:

5-15.