Chair Seated Abduction
Strengthen hips & improve mobility with Chair Seated Abduction. An easy exercise you can do anywhere, anytime!
The Chair Seated Abduction mainly works the hip abductors (outer thighs) and glutes & hips, with help from the hip adductors (inner thighs) and core. You'll need: chair.
Required Equipment
Chair Seated Abduction Muscles Worked
Primary
Hip Abductor (gluteus medius); Glutes (gluteus maximus)
Secondary
Hip Adductors; Obliques
Chair Seated Abduction Variations and Alternatives
How to do the Chair Seated Abduction
Seated Abduction on a Chair
Positioning:
Sit on the edge of a sturdy chair with your feet flat on the floor and hip-width apart.
Keep your back straight and your shoulders relaxed.
Place your hands on your knees or by your sides for stability.
Movement:
Slowly move your legs outward to the sides, engaging your hip muscles. Make sure to keep your feet on the floor.
Hold the position for a moment at the widest point of the movement.
Return your legs back to the starting position by bringing them together.
Repeat this movement for 10-15 repetitions, ensuring you maintain control throughout the motion.
Focus on squeezing your hip muscles as you move your legs outwards and inwards.
Tips:
Keep breathing steadily throughout the exercise.
Avoid leaning back or using your hands for momentum; the movement should come from your hips.
Start with a few sets and gradually increase as you build strength.
Chair Seated Abduction FAQs
What muscles does the Chair Seated Abduction work?
The Chair Seated Abduction mainly works the hip abductors (outer thighs) and glutes & hips, with help from the hip adductors (inner thighs) and core. The main muscles are the gluteus medius and gluteus maximus.
What equipment do you need for the Chair Seated Abduction?
Chair.
What workout day should the Chair Seated Abduction go on?
It belongs on leg day in a push/pull/legs routine.
What are some Chair Seated Abduction variations and alternatives?
Similar exercises include the Chair Supported Half-Circles Draw, Hip Medial Rotation, Bodyweight Standing Hip Abduction and Chair Knee in & Out.
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