Chair Single Leg Abductors: how to do it

Chair Single Leg Abductors

Gentle

Seated

Hips

Starts at 9:02 in “Try This 14-Day Transformation Chair Workout For Seniors Over 50”. The time is from YouTube's automatic chapters, so it may be a few seconds out.

What it is

Let one knee open out to the side and bring it back, keeping the foot in place. Works the outer hip.

How to do it

Sit tall with feet flat and knees together.
Keeping the foot down, open one knee out to the side.
Bring it back to the middle with control.
Repeat, then switch.

Key tip: Keep your back still. Only the knee moves.

Who should skip it, and why

You have had a hip replacement and were given hip precautions (for example, not bending the hip past a right angle or crossing your legs). Lifting the knee high or crossing the body can go past those limits.

Easier and harder versions

Easier: Make the movement smaller.
Harder: Open both knees together, or add the Hands On Knee version for resistance.

How much

In our videos each move runs for about 40 seconds with 20 seconds of rest. Start with less if you need to. Comfortable effort is the goal, not exhaustion.

Try it: 3 rounds of 40 seconds

Stop straight away and get help if you feel:

chest pain, pressure or tightness
dizziness, light-headedness or faintness
breathlessness that doesn't settle when you rest
sharp or joint pain, or pain that gets worse as you go
numbness, tingling, or a sudden severe headache

This is general exercise information, not medical advice. If you have a health condition, or you've had a fall, injury or surgery recently, check with your doctor or physiotherapist first.