Hip Pain & Weakness: Wall Push up Knee Highs

Slightly flatten the lower back and keep the inner core muscles engaged below your belly button to stabilize your posture. Going into a plank position on the wall, bring yourself down into a push up while you lift one knee up in a straight line up towards your chest and then lower your leg back down as you straighten up with the push up.

Repeat this on the other side while alternating each knee to chest doing a total of 10 repetitions on each side to start. Perform a total of 3 sets of 10 repetitions for each side.

If you’re a runner or do sports that involve running & experience anterior hip pain or weakness, then this exercise may help.

If you have any pain during the exercise or are unsure about what you are doing, consult your local Physiotherapist before continuing.