Seated Hip Abduction (chair)

Glutes, AdductorsChair

Seated exercise targeting the gluteus medius and adductors. Strengthens the hips and improves lower-body motor control.

How to do it

1Sit on the edge of a chair with tall posture and feet flat on the floor.

2Bring your legs together so your knees and feet touch.

3Slowly drive your knees outward, keeping feet planted and squeezing your side glutes.

4Pause briefly at peak outer contraction.

5Smoothly guide your knees back together, controlling the pull with your inner thighs.

Common mistakes

Leaning your torso back or rounding your spine as you drive your knees apart.

Lifting your feet or rolling onto the outer edges instead of driving from the knees.

Letting your knees snap back together without controlling the eccentric phase.

Breathing

Inhale to set up, then exhale as you drive your knees outward.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.