Muscles used in this exercise

Gluteus Medius (side hip muscle), Tensor fascia lata (part of the IT Band), trunk rotator muscles.

Purpose

To resolve the hip drop that came with weak Gluteus Medius (hip muscle). This is an upgrade to the Sidelying clam-shell exercise.

To do this exercise

• Stand side onto a ball with one knee holding the ball onto the wall.

• Gentle push knee into the ball to activate gluteus medius (side of your buttock) on the standing leg.

• Start in a quarter squat (more hip than knee bending).

• Move the knee that is against the ball in a running action (ball forwards and backward).

• Try to maintain a neutral spine and pelvis so that the movement is coming from the hip.