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Hip Abduction Exercise | Standing Hip Strength for Older Adults

The hip abduction exercise is a standing, chair-supported movement that strengthens the outer hips and glutes.
It helps older adults improve balance, side-to-side stability, and walking ability, reducing the risk of falls.

How to Do the Hip Abduction Exercise with Chair Support

INSTRUCTIONS:

  • Stand tall beside a sturdy chair, holding lightly onto the backrest with one hand for support.

  • Keep your feet hip-width apart and posture upright.

  • Slowly lift one leg out to the side, keeping your toes pointing forward.

  • Lift only as far as is comfortable. Avoid leaning your body to the opposite side.

  • Lower the leg back down with control.

  • Repeat for the desired number of repetitions, then switch sides.

TIPS:

  • Keep your chest lifted and core engaged.

  • Move slowly — avoid swinging the leg.

  • Focus on control and keeping hips level.

  • Breathe out as you lift, breathe in as you lower.

MUSCLES WORKED:

  • Gluteus medius (side of hips)

  • Glutes (buttocks)

  • Core (for stability)

BENEFITS:

  • Strengthens the muscles that keep your hips and pelvis stable.

  • Improves walking stability and balance.

  • Helps reduce risk of falls by strengthening side-to-side control.

  • Supports hip mobility and posture.

BEGINNER VERSION:

  • Hold firmly onto the chair with both hands for extra support.

  • Lift the leg only a few inches to start.

  • Perform fewer repetitions and build up gradually.

PROGRESSION OF EXERCISE:

  • Hold the leg briefly at the top of the movement (2–3 seconds).

  • Perform with just one hand on the chair, or no support if safe.

  • Add light ankle weights or a resistance band around the thighs for more resistance.