Standing Gluteu Mediu Against Ball Press

Stand tall next to a sturdy wall and place an exercise ball between your outer thigh and the wall.

Lift your knee slightly so your outer thigh presses firmly against the stability ball to secure it in place.

Engage your core muscles and maintain an upright posture while keeping your standing leg slightly soft at the knee.

Press your thigh outward into the ball with steady, controlled pressure without tilting your torso.

Hold this contraction for the desired duration while breathing smoothly, then release with control.