Standing Hip Abduction

Name: Standing Hip Abduction: How to Do It (With Pictures)
Creator: Dr. V. B. Rajendra Prasad
Published: 2026-10-24

Standing hip abduction strengthens the muscles on the side of the hip by lifting the leg out to the side while you hold a chair. These muscles keep the pelvis level when you walk. Doing it standing also trains balance on the other leg, which suits older adults and people recovering from hip surgery.

Written by Dr. V. B. Rajendra Prasad, MPT, licensed in the US and UK.

1. Stand tall beside a chair, holding its back

2. Lift the outside leg out to the side, toes forward, then lower slowly

How to do it

1
Stand tall beside a sturdy chair or kitchen counter and hold it with one hand.
2
Stand on the leg nearer the chair, with that knee soft rather than locked.
3
Keeping your body upright and your toes pointing forward, slowly lift the other leg out to the side.
4
Lift only as far as you can without leaning your body the other way, usually 20 to 30 centimetres. Hold for 2 seconds.
5
Lower the leg slowly. Do all repetitions, then turn around and work the other leg.

How many

10 repetitions on each leg, 2 sets, once a day. Build up to 15.

Common mistakes

Leaning the body to the side to lift the leg higher. Stay tall and lift less.

Turning the toes up or out. Keep them pointing forward.

Swinging the leg. Lift and lower slowly.

Gripping the chair hard. Use it for balance only.

Make it easier

Make the movement smaller, or face the chair and hold it with both hands. The side lying leg raise works the same muscles lying down.

Make it harder

Hold at the top for 5 seconds, add a light ankle weight, or loop a resistance band around the ankles.

Who it helps

Balance and walking in older adults

A limp or waddle when walking

Recovery after hip replacement or hip fracture (when allowed)

Hip and knee pain

People who find lying on the floor difficult

When to stop and check

Use a heavy chair that cannot tip or slide, or a kitchen counter. Anyone who is unsteady should have someone nearby. After hip replacement, follow your surgeon's advice on how far the leg may move and when to start.

Not sure these are the right exercises for you? A physiotherapist can assess you on a video call and build a programme around your problem, guiding each exercise and correcting your form in live sessions.

Get a personal programme

Frequently asked questions

Is standing hip abduction good for balance?

It strengthens the hip muscles that keep you steady, and while one leg moves, the other practises balancing. It is usually combined with exercises such as heel raises and single leg balance.

Can I do this after hip replacement?

Often yes, within the limits your surgeon sets, and it is a common exercise in the first weeks. Check with your physiotherapist how far to lift and when to start.

Online physiotherapy: Balance and Fall Prevention Online physiotherapy: Hip Replacement Rehabilitation Hip Replacement Recovery: A Week-by-Week Guide Hip Fracture Recovery in Older Adults: A Week-by-Week Guide for Families Fall risk check for older adults

More hip and buttocks exercises

Bridge Side Lying Leg Raise Clamshell Piriformis Stretch Bridge March All exercises

Written by Dr. V. B. Rajendra Prasad, MPT. Licensed to practice in the US (NY state) and UK (HCPC).
20 years of clinical experience. About Dr. Rajendra