Seated Hip Abduction to Target Your Glutes and Thighs
Movement card
| Body area | Hips and glutes |
|---|---|
| Also called | Seated Outer Thigh Lift |
| Works | Hips, Glutes, Outer Thighs |
| Type | Strength |
| Position | Seated |
| Hold | 1 to 3 seconds |
| Reps | 10 to 15 |
| Sets | 2 |
| Sides | Both sides together |
| How often | Once or twice a day, especially during long periods of sitting. |
| Equipment | Chair, resistance band |
| Office visibility | Low |
Seated hip abduction is a strength exercise performed while sitting in a chair. The movement involves pressing your knees away from each other to work the muscles on the outside of your hips.
This exercise can be useful for people who sit for long periods at work. It helps to activate the glute muscles, which are often underused during prolonged sitting.
What the seated hip abduction works
Seated hip abduction primarily targets the muscles in your glutes and hips. You will also feel it working the muscles along your outer thighs.
How to do it
Starting position: Sit upright in a chair with your feet flat on the floor and knees bent at a 90-degree angle. Keep your knees and feet together.
- Place your hands on the sides of your chair for support.
- Keeping your back straight and feet on the floor, slowly press your knees outward, away from each other.
- Go as far as you can comfortably without straining.
- Hold the position for a moment.
- Slowly and with control, bring your knees back to the starting position.
What you should feel
You should feel the muscles on the outside of your hips and in your glutes working during this movement. It should not cause any sharp pain. If you feel pinching or stabbing pain, stop the exercise.
Common mistakes
- Leaning your torso forward or backward.
- Lifting your feet off the floor.
- Moving too quickly and using momentum.
- Holding your breath.
Make it easier or harder
- Easier: Reduce the range of motion.
- Easier: Do fewer repetitions.
- Harder: Place a resistance band around your thighs, just above your knees, and press against the resistance.
Fitting it into a desk day
This is a discreet exercise with low visibility, making it easy to do at your desk without drawing attention. You can perform a set between tasks or during a phone call to break up long periods of sitting.
Quick questions
How can I make seated hip abduction more challenging?
To make the exercise harder, place a resistance band around your thighs, just above your knees. Press your knees outward against the resistance of the band.
How many repetitions of this exercise should I do?
Aim to complete 10 to 15 repetitions for two sets. You can do this once or twice a day, especially when you have been sitting for a while.
What are some common mistakes to avoid?
Avoid leaning your torso forward or backward as you move your knees. Also, keep your feet flat on the floor and use slow, controlled movements rather than momentum.
When to see a doctor or physio
Pay attention to how your body feels during this movement. It is best to stop and consult a doctor or physical therapist if you experience certain symptoms, such as sharp pain or painful clicking.
- Sharp, pinching, or stabbing pain in the hip, groin, or back.
- Painful clicking or popping in the hip joint.
Skip it or ask first if:
- You have a recent hip, groin, or knee injury or have had recent surgery in those areas.
- You have a diagnosed hip condition that is aggravated by this movement.
How this page was put together: general guidance consistent with public workstation and movement-break resources from OSHA, CDC/NIOSH and the NHS, and with standard exercise handouts. It was drafted with AI assistance, checked in a separate review pass and edited under our editorial policy. It is not medical advice and no clinician reviewed it. Last checked October 2026.