Wall Push

Hip Conditioning Capacity - 3

Wall Push


  • Develop the capacity and control of the gluteal muscle group (through an external rotation pattern and resisting internal rotation)


Wall push position.

  • Stand side-on to a wall with the feet hip width apart

  • Flex at the hip on the inside leg and soften the outside leg slightly

  • Push against the wall with the inside leg, and squeeze the glutes hard on the

outside leg to prevent the hip moving

  • Push the outside knee outwards slightly to further assist in stabilizing the hip

  • Tighten your trunk muscles to maintain a neutral back position

  • Avoid leaning away from, or against the wall


  • 2–3 x 30sec static hold each side, or perform as part of a conditioning circuit


  • Apply greater pressure to the wall with the inside knee