About this exercise
A seated hip abduction using a resistance band placed around the thighs: sitting on a bench, you press the knees outward against the band's constant tension, working the outer thighs and gluteus medius through a controlled range.
Resistance Band Seated Hip Abduction
Step by step instructions, muscle activation and variants for the Resistance Band Seated Hip Abduction.
EasyOuter thighs
How to Perform
- Place a short resistance band just above your knees and sit upright on a bench or chair
- Position your feet flat on the floor, hip-width apart, with a slight forward lean in your torso
- Press both knees outward against the band as far as comfortably possible, squeezing the outer glutes
- Hold briefly at the widest point of the movement
- Slowly return your knees to the starting position with control
- Repeat for the desired number of repetitions without letting the band pull your knees inward passively
Muscle Activation
Primary
Outer thighs
Secondary
Glutes
Common Mistakes
Common mistakes content is coming soon.
About the Resistance Band Seated Hip Abduction
The Resistance Band Seated Hip Abduction is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.