Chair Inner Thigh Push-out
The chair inner thigh push-out is a seated bodyweight exercise that uses isometric resistance to engage the hip abductors. By pressing the knees outward against the hands, the glutes and outer thigh muscles are activated, making it an accessible seated strengthening exercise.
How to do it
- Sit on the edge of a chair with your feet flat on the floor and knees together.
- Place your hands on the outside of your knees.
- Press your knees outward against the resistance of your hands.
- Hold the contraction for 2–3 seconds, then release.
- Repeat for the desired number of repetitions.
Form cues
- Sit tall on the edge of your seat with feet flat.
- Place hands firmly on the outside of your knees.
- Press knees outward against your hands to create resistance.
- Hold the steady contraction for two to three seconds.
- Breathe smoothly and maintain gentle pressure throughout.
Breathing: Inhale deeply to prepare, then exhale steadily as you press your knees outward into your hands.
Common mistakes
- Slouching in the chair, which reduces core activation and proper hip alignment.
- Rushing through the holds without pausing, which eliminates the isometric benefit.
- Pushing with the hands instead of the knees, which defeats the purpose of targeting the outer hips.
Muscles worked
Primary: adductors. Secondary: glutes, abs.
Suggested sets & reps
Get fitter
3 sets x 12 repetitions, focusing on steady control, rest 45 seconds
Lose weight
3 sets x 12-15 repetitions, holding each for 3 seconds, rest 45 seconds
Build muscle
3 sets x 10-12 repetitions, increasing hand resistance for a harder press, rest 60 seconds
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp hip or lower back pain, ease off or stop the movement immediately.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What muscles does the chair inner thigh push-out work?
This exercise primarily targets the outer hip abductors and glutes using your own hands for resistance.
Can I do this exercise if I have lower back pain?
Sitting tall on a chair provides good support, but if you feel discomfort in your lower back or hips, ease off and reduce the pressure.
How often can I practice seated resistance exercises?
You can safely incorporate this movement into your daily routine several times a week as part of a gentle movement break.