Single leg squat with isometric hip abduction helps in improving hip stability and activation by working on hip abductors. If you are a runner with a significant pelvic drop, this is a go-to workout. It primarily works on the Gluteus Medius, but also on the gluteus maximus, hamstrings, quadriceps, and calves.

How to do it?

This exercise requires the support of a wall.

• Place the leg that is away from the wall firmly on the ground
• Place a balance ball against the wall and press it with the knee closer to the wall. Keep the knee at an angle as shown in Figure A.
• Slowly squat down to the quarter squat position, while pushing the ball continuously with the other knee, as shown in Figure B.
• While squatting, ensure the pelvic is level and is not tilted
• Engage your core, and glute muscles throughout
• Raise up slowly to the starting position.

When to do it?

To begin with, 2 sets of 8 repetitions on each side. It is recommended to do this workout as a mobility exercise to activate the hip abductors. It is also a good workout to strengthen hip abductor muscles.