Procaryote
Hip · Strengthening

Isometric Hip Abduction in Sitting Position

Seated isometric hip abduction, 3 sets, hold 10 seconds, rest 20 seconds

Illustration of the Isometric Hip Abduction in Sitting Position exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: Hold for 10 seconds

Rest: 20 seconds

Description: Sit on a chair with your back straight and feet flat on the ground. Gently push your knee outward without moving your pelvis, maintaining the contraction for 10 seconds.

Tips: Ensure you do not lean the trunk or move the pelvis. Contract the hip muscles for effective effort.

Progression: Gradually increase the contraction duration from 10 to 15 seconds as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
chair
Starting position
Seated on a chair, back straight, feet flat
Clinical goal
Strengthen the hip abductor muscles
Also known as
Hip abduction seated, Seated hip strengthening, Isometric hip exercise seated

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.