Banded Seated Hip Abduction
Sit upright on a bench or chair with a resistance band placed just above your knees. Keep your feet flat on the floor, hip-width apart, and maintain a tall posture with a neutral spine.
- Equipment
- Equipment
- Difficulty
- Beginner
- Focus Area
- Hips
- Injury risk
- Low
Primary muscles
- gluteus medius
- gluteus minimus
- tensor fasciae latae
Target muscles
- hips
- glutes
How to perform
- 1
Sit upright on a bench or chair with a resistance band placed just above your knees.
- 2
Keep your feet flat on the floor, hip-width apart, and maintain a tall posture with a neutral spine.
- 3
Engage your core and slowly push your knees outwards, separating them against the band's resistance.
- 4
Focus on squeezing your outer glutes and hips at the peak of the abduction.
- 5
Control the movement as you slowly bring your knees back towards the starting position, resisting the band's pull.
- 6
Repeat for the desired number of repetitions, maintaining tension on the band throughout.
Safety & form
Train smart. Read these notes before adding heavy load.
