Seated hip abduction on a gym ball is done sitting on a large exercise ball. You sit tall with both feet on the floor, lift one foot just clear of the ground and swing that bent knee out to the side, then bring it back. In the video the whole thigh moves out, so most of the work happens at the side and back of the hip (hip abduction with the hip bent). The other leg and your trunk keep you steady on the ball. Physios use it when simple hip work needs a bit of balance added.

How to do the seated hip abduction on a gym ball

Sit in the middle of a large exercise ball with your back straight. Place both feet flat, a little apart, for a steady base. Rest your hands lightly on the ball beside your hips, as in the video.
Lift one foot just off the floor, keeping that knee bent.
Without leaning, move the lifted knee out to the side so the whole thigh swings open like a gate. The lower leg and foot travel out with it. Go only as far as is comfortable and you can stay balanced.
Bring the knee back to the middle and set the foot down softly. Keep the other foot pressed into the floor the whole time so the ball stays still.
Repeat, then do the same with the other leg.

What you should feel

Work in the buttock and around the side and back of the hip on the moving leg, plus some effort in the other leg and your trunk as you balance. Nothing sharp in the hip or groin.

Common mistakes

Leaning the whole body back or sideways to get the knee further out.
Slumping on the ball instead of sitting upright.
Letting the supporting foot slide or lift, so the ball rolls.
Swinging the leg out fast. Move slowly enough that you could stop at any point.

How often

A common range is 8 to 12 slow lifts on each leg, for 1 to 3 sets, most days of the week. Your physio will adjust this.

Stop and check with your physio if

Sharp pain in the hip, groin or lower back.
You feel dizzy or start to lose your balance on the ball. If you faint while exercising, call emergency services, even if you feel fine again quickly.
Pain, numbness or tingling running down the leg.

From the clinic

There is nothing to hold on to in the video. At home, put the ball next to a wall or kitchen counter you can grab, on a floor that does not slip, and make sure it is firmly pumped up. A ball is easiest to control when you can sit with your hips level with your knees or a little higher. After a recent fall, or if you get dizzy or feel wobbly just sitting on the ball, practice the same movement on a firm chair first and ask your physio when to add the ball.

If you have had a hip replacement, get the go-ahead from your surgeon or physio before you try this exercise. Lifting the knee and swinging it out takes the hip past a right angle and turns it, and many surgeons ask you to avoid that for the first months after some operations. The ball can also move under you.

If you want to work the side of the hip without having to balance, the clamshell and side-lying hip abduction are done lying down.

Written and checked by the PocketPhysio editorial team. Last updated 2026-09-26.

This page is general education, not a diagnosis or a personal treatment plan. If you have pain, an injury or a health condition, see a physiotherapist or doctor before starting new exercises.

Seated hip abduction on a gym ball