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 higher-grade exercise aims to incorporate hip muscle activation into actual running.

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 hip muscle on the standing leg.

• Start in a quarter squat (more hip than knee bending) if cannot feel activation in the hip initially and progress to standing straight.

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