SEATED HIP ABDUCTION EXERCISE

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.