Inner Thigh Push-out – Chair Seated Version
The inner thigh push-out chair seated version is a seated isometric exercise targeting the hip abductors. By positioning the hands on the inside of the knees and pushing outward against them, the outer thigh and glute muscles are effectively activated with minimal joint stress.
How to do it
- Sit upright in a chair with your feet flat on the floor.
- Open your knees wide apart, allowing your thighs to spread outward.
- Place your hands on the inside of your knees and gently press inward as resistance.
- Push your knees outward against the hand resistance and hold for 2–3 seconds.
- Release and repeat for the desired number of repetitions.
Form cues
- Sit tall in your chair with feet flat on the floor.
- Place hands on the inside of your knees to create steady resistance.
- Push your knees outward against your hands while keeping your torso stable.
- Hold the contraction for two to three seconds before relaxing.
Breathing: Inhale to prepare, exhale gently as you push outward against your hands, and breathe normally during the release.
Common mistakes
- Slumping forward in the chair, which reduces core activation and proper hip alignment.
- Rushing through the movement without pausing, which prevents you from fully feeling the muscle contraction.
- Holding your breath while pushing, which can cause unnecessary tension.
Muscles worked
Primary: adductors. Secondary: glutes, abs.
Suggested sets & reps
Get fitter
3 sets x 10 reps, rest 60 s
Lose weight
3 sets x 12-15 reps, rest 45 s
Build muscle
3 sets x 10-12 reps, rest 60 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp hip or knee discomfort, ease off the pressure or stop the exercise.
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
Where should I feel this exercise working?
You should feel the muscles along the outer thighs and glutes working as you press outward against your hands.
Can I do this exercise if I have knee discomfort?
Yes, because it is seated and uses your own hand resistance, you can easily control the pressure to keep your joints comfortable.
How often can I practice seated abductor exercises?
You can include this movement two to three times per week as part of a gentle home workout routine.