Seated Abductor Flex
The seated abductor flex is a bodyweight isometric exercise targeting the glutes and hip abductors. Sitting with knees bent and pressing them outward against resistance builds hip abductor strength and glute activation.
How to do it
- Sit on the floor with your knees bent and feet flat on the ground.
- Engage your core and sit tall with your hands placed on the floor beside you for support.
- Push both knees outward against imaginary resistance, activating the hip abductors.
- Hold the abducted position for 5-10 seconds.
- Release and repeat for the desired number of repetitions.
Form cues
- Sit tall with a straight spine.
- Keep your feet firmly planted.
- Drive knees outward against resistance.
- Breathe steadily throughout the hold.
- Focus on squeezing the outer glutes.
Breathing: Exhale as you push your knees outward, and maintain a steady, rhythmic breath while holding the position.
Common mistakes
- Slouching forward, which reduces core engagement and spinal support.
- Holding your breath, which creates unnecessary tension and fatigue.
- Moving the feet instead of the knees, which shifts the focus away from the hip abductors.
Muscles worked
Primary: glutes. Secondary: hip flexors, quads.
Suggested sets & reps
Get fitter
3 sets × 10 repetitions, hold 8s, rest 30s
Lose weight
3 sets × 10 repetitions, hold 5s, rest 30s
Build muscle
4 sets × 8 repetitions, hold 10s, rest 45s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp pain in your hips or lower back, ease off and reduce the intensity of the push.
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?
You should feel the tension in your outer glutes and the sides of your hips.
Can I do this if I have tight hips?
Yes, it is a great way to gently build awareness and strength in that area.
How often can I perform this?
Because it is low impact, you can incorporate this into your daily mobility routine.