In this video, I will go through a great stability ball exercise that is excellent for helping rehab the hip and preventing hip injuries. We are working on improving the hip stability by slightly tweaking the traditional stability ball wall squat.
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I had Alix demonstrate.
Traditional Stability Ball Wall Squat
With the traditional stability ball wall squat, you place the stability ball between the wall and your lower back/pelvis area. You can put your hands on your hips to help provide balance. Bring your feet slightly out front and hip-width apart. Squat down and raise back up, using ankle movement, knee movement and hip movement. Aim to keep your knees behind your toes. This is the traditional stability ball wall squat.
Make this exercise more challenging by doing a Single Leg Stability Ball Wall Squat. It really challenges the whole leg and hip, working on the stability in the hip and also really working on strengthening the muscles around the hip, especially the glutes and the hamstrings.
Single Leg Stability Ball Wall Squat
You have to bring your foot a little bit to the midline, so it is not right underneath the hip, and bring back the opposite leg. Start off with the toe touching, with all of your weight on that foot. You might have more weight on the heel part to engage the hamstrings and glutes. With that toe touching, we have taken away balance so we can focus on the movement of that single leg. We can really focus on challenging those muscles while being easy on the joints. So we are working on the quads and we are really feeling a lot more in the hip, the glutes and then the hamstrings.
Everything else is the same, so we are getting movement in the hip, we are getting movement in the knee, we are getting movement in the ankle and the torso is coming forward but she has great alignment when it comes the head, shoulders, mid back, low back and the hip.
This will really challenge the hips to help improve the hip stability if you have a previous injury. This is a great exercise to help prevent a future hip injury as well. So give that a go, tweak the traditional stability ball wall squat and give the single leg stability ball wall squat a go.
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Rick Kaselj, MS
If you are looking for a more comprehensive resource to overcome your back and lower body injuries in a fast, simple, safe, and effective way, then click here to check out the Best Gluteus Medius Exercises program.