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wikiHow to Do Hip Abductions and Adductions

Three Methods:Getting in the Starting PositionPerforming the Exercise FrequencyCommunity Q&A

This low-impact exercise moves part of your body away from another part, in this case your knees, to stretch and strengthen your hips and leg muscles.

Getting in the Starting Position

  1. 1
    Loop or tie one end of an elastic exercise band around the leg of a chair or another piece of furniture. You should have about 1.5 to 2 feet (0.5 to 0.6 m) of loop available to you.
  2. 2
    Tie or loop the other end of the exercise band to your foot, and stand sideways so that the chair is at your side. The foot with the band on it should be on the outside, not the side with the chair.

Performing the Exercise

  1. 1
    Move your outside leg sideways, away from the chair against the resistance. Bring your foot slowly back to it's original position, with control. This is hip abduction.
  2. 2
    Switch the loop to your other foot, closest to the chair.
  3. 3
    Slowly, with control, move your leg across your other leg against the resistance. This is hip adduction. Switch sides once you have done a few repetitions


  1. 1
    Do 10 repetitions of this exercise on each side per set. Repeat until you've completed 2 sets.
  2. 2
    In order to start seeing/feeling results, aim to do 2 sets 5 days a week for 6 weeks. For faster results, increase the number of sets/times per week you do this exercise.

Community Q&A

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    • The benefits of these exercises are increased strength and flexibility in your hip muscles.
    • If you want to make it more difficult to pull your knees apart, you can move your feet closer together on the ground. If you want to make it more difficult to bring your knees together, you can move your feet further from one another.


    • Potential injuries that may be incurred if this exercise is performed incorrectly are leg and hip muscle strains.

    Article Info

    Categories: Leg Strengthening Exercises

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