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Hips, knees, ankles and lower back

Glute Medius Press: Standing at Wall

Strengthens the muscles on the side of your hips that keep your pelvis level when you walk, with the wall there so balance is never the problem.

Stability / Core45 to 100 seconds
Glute Medius Press: Standing at Wall, demonstrated by the teacher who authored it.
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How to do it

  1. 1

    Stand side on to a wall

    About a hand's width away, the wall at your side. A hand on the wall or on your hip is fine.

  2. 2

    Lift the knee nearest the wall

    Bring it up to roughly hip height, the outside of that knee against the wall.

  3. 3

    Press the knee gently into the wall

    Keep your standing hip level and your body upright. Nothing moves; the effort is in the sides of both hips.

  4. 4

    Hold, release, then change sides

    Hold for a few breaths, rest, and repeat. Turn around and work the other side.

What to watch for

Leaning into the wall or dropping the standing hip. Press lighter, lower the knee a little, and keep your pelvis level.

Before you try it

Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.

One movement is a start. A session is the thing.

A few questions about your body and how it is today, and Vinys builds a session around it, including which movements to leave out.

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From the clinically authored Vinys movement library.