Hip adduction seated with pillow

Move the leg from the hip in the required direction without rotating the pelvis to gain extra range. Return under control with the torso stable. Prioritize control over speed. Maintain useful tension through the range and deliberately reset the starting position before the next repetition.

Do not turn the final repetitions into fast or partial movements. Aim to load glutes and hip flexors without sacrificing position; at beginner level, progress control first and then add load, repetitions or complexity.