Wall Bangers

Hip
Written By David Song

WALL BANGER

This is a hip abduction strengthening exercise that focuses on eccentric contractions. Stand next to the wall with your hip approximately 1 foot from the wall. Keep you feet at hip distance apart. Shift your pelvis to the side as to tap the wall gently with the outer hip. Be sure not to lean into the wall or to allow gravity to accelerate the movement. Slowly return to standing position by squeezing the outer hip muscles.

Muscles Involved:

  • Gluteus Medius

  • Gluteus Maximus

Related Conditions:

  • Non-specific Low Back Pain

  • External Snapping Hip Syndrome

  • Greater Trochanteric Bursitis

  • Greater Trochanter Pain Syndrome

  • Hip Osteoarthritis

  • Functional Hip Impingement

  • Hip Labral Tear

  • Femoral Acetabular Impingement

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