The seated hip abduction exercise targets the gluteus medius and other lateral hip stabilisers in a supported, low-load position. It’s ideal for early-stage rehab, glute activation, and improving hip control without weight-bearing. This exercise is commonly used for those recovering from hip or knee injuries, or to improve pelvic stability in walking and standing tasks.
- Sit upright on a chair or bench with your feet flat on the floor, hip-width apart.
- Wrap a theraband around both thighs, just above your knees. Make sure the band is secure but not too tight.
- Engage your core and keep your back straight throughout the movement.
- Press your knees outward against the resistance of the theraband, keeping your feet flat and your torso stable.
- Hold the end position briefly, feeling the muscles on the outside of your hips engage.
- Slowly bring your knees back to the starting position with control.
- Complete repetitions as prescribed by your physiotherapist.