Targeted Muscles: Tensor Fascia Latta (TFL) & Adductors
Purpose: To help protect the hip on uneven and slippery surfaces for dynamic hip stability.
Setup: Maintain a solid and supported rigid posture, leaning approximately 45° onto the wall with your shoulder. Ensure foot of top leg is slightly dorsiflexed (toes to nose) and pointing straight forward (many will have to do a slight internal rotation at the hip to maintain this).
Exhale: Lead with the ankle as you draw the straight leg away from the ground (approx 12”)
Inhale: Lead with the ankle as you draw your leg back into a stacked position.
Reminder: Avoid letting gravity pull you down. It is very easy to ‘cheat’ this by collapsing at the torso to get the leg higher. This is not about seeing how high you can get the leg, it is about only going to the end of the natural block of the little muscle on your hip (TFL).