Seated Abductor Hip Lift
Seated abductor hip lift is a bodyweight exercise targeting the glutes and hip abductors. Lifting the knee outward from a seated position isolates the abductor muscles, making it an accessible exercise for hip strengthening and rehabilitation.
How to do it
- Sit upright on the edge of a chair or bench with feet flat on the floor and hands on your thighs.
- Lift one foot slightly off the ground and move the knee outward in a hip abduction motion.
- Hold the abducted position for 2-3 seconds.
- Return the foot to the floor and repeat on the other side.
- Continue alternating for the desired number of repetitions.
Form cues
- Sit tall with your chest open and feet flat.
- Keep your torso steady as you move.
- Lift your knee outward in a controlled arc.
- Pause briefly at the top of the motion.
- Lower your foot slowly back to the floor.
Breathing: Inhale as you sit tall and prepare, then exhale naturally as you lift your leg outward. Inhale again as you lower it back down.
Common mistakes
- Slouching over the chair, which limits your hip engagement and strains your lower back.
- Rushing through the movement using momentum, which reduces muscle activation in the glutes.
- Leaning your entire upper body to the side, which shifts the work away from your hip abductors.
Muscles worked
Primary: glutes. Secondary: hip flexors, quads.
Suggested sets & reps
Get fitter
2–3 sets × 10–12 reps per side, rest 60 s
Lose weight
2–3 sets × 12–15 reps per side, rest 45 s
Build muscle
3 sets × 10–12 reps per side, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp hip pain, ease off and choose a gentler movement.
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
Can I do this exercise every day?
Yes, because it uses only bodyweight and focuses on gentle mobility, you can perform it daily as part of a routine or movement break.
What should I do if I feel it in my lower back?
Check your posture to ensure you are sitting upright rather than slouching, and avoid leaning your torso to the side as you lift your leg.
Do I need any special equipment?
No equipment is needed aside from a stable chair or bench to sit on.