How to Do a Hip Abduction Exercise Using a Chair

The hip abductor muscles stabilize the hips and are located on the sides of the upper leg. Someone with weak hip abductor muscles might notice that their pelvis drops slightly on the side with weaker muscles. Maintaining good hip abductor strength is not difficult and a few minutes of exercise using the back of a chair can help keep your hips strong and properly aligned.

Instructions

Difficulty: Easy

Things You’ll Need:

• Sturdy chair with a high back

1. Stand approximately 1 foot behind a sturdy chair whose back is high enough for you to reach without stooping down or bending at the waist.
2. Hold on to the back of the chair with both hands. Stand with your feet a little less than shoulder width apart with your toes pointed forward.
3. Keep your legs almost completely straight with only a slight bend at the knee.
4. Place the bulk of your weight on your right leg and bring your left leg straight out to the side at a 45-degree angle. Pause for a count of 3 at the height of the leg lift. Lower your leg back down toward your right leg.
5. Repeat for 8 to 12 repetitions before completing the same movements with your right leg.
6. Perform 2 to 3 sets of lifts per leg pausing for a couple of minutes between sets.

Tips & Warnings

• Maintain good posture as you complete the hip abduction exercises.
• Strong hip abductors keep the femur or thigh bone from over-rotating as you run. If your hip abductors are weak, the femur rotates inward and places undue stress on your knee joint or patella.