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Seated Hip Abduction Exercise | Outer Hip Strengthening for Older Adults

The seated hip abduction exercise is a chair-based strengthening movement that targets the outer hip and glute muscles.
It helps older adults improve side-to-side stability, balance, and walking ability, while reducing the risk of falls.
Variations include isometric holds, pressing against the hands, or using a resistance band for added challenge.

Seated Hip Abductions With Isometric Holds

Seated Hip Abductions with Resistance Bands

How to Do the Seated Hip Abduction Exercise Safely

INSTRUCTIONS:

  • Sit tall in a sturdy chair with feet flat on the floor, hip-width apart.

  • Place your hands lightly on your thighs or sides of the chair for support.

  • Slowly push your knees outward as far as comfortable, keeping your feet flat on the floor.

  • Pause briefly, then return to the starting position.

  • Repeat for the desired number of repetitions.

TIPS:

  • Keep your chest lifted and core engaged.

  • Move slowly and avoid bouncing the knees outward.

  • Breathe out as you push out, breathe in as you return in.

  • Focus on using the muscles at the sides of your hips, not just the legs.

MUSCLES WORKED:

  • Gluteus medius (side of hips)

  • Gluteus maximus (buttocks, mild involvement)

  • Hip stabilisers

  • Core (postural support)

BENEFITS:

  • Strengthens hip muscles that support balance and stability.

  • Improves walking, side-stepping, and getting in and out of chairs.

  • Helps reduce fall risk by strengthening side-to-side control.

  • Provides a safe, chair-based option for those with limited balance.

BEGINNER VERSION:

  • Perform very small outward movements.

  • Keep hands firmly on the chair for extra support.

  • Do fewer repetitions and build up gradually.

PROGRESSION OF EXERCISE:

  • Isometric Hold (Hands on Knees): Place your hands on the outside of your knees. Gently push your knees outward while pressing inward with your hands to create resistance. Hold for 3–5 seconds, then relax.

  • Resistance Band Variation: Place a looped resistance band around your thighs (just above the knees). Push your knees outward against the band, then return slowly.

  • Perform larger, controlled movements or increase repetitions for greater challenge.

  • Combine with Seated Hip Adductions for full hip balance and stability.