Exercise Library
Resistance Band Seated Hip Abduction
Sit on a chair or bench with your feet flat on the floor and knees bent about 90 degrees. Place a resistance band around your thighs just above the knees. Keep your torso upright, core engaged, and feet planted throughout the movement. Push your knees outward against the band’s resistance in a controlled motion as far as comfortable without letting your feet lift. Pause briefly at the end range while squeezing the outer hips, then slowly return your knees back toward the starting position while maintaining tension in the band. Repeat for the desired reps with steady control.
Primary muscle
Gluteus Medius
Secondary muscles
Gluteus Minimus, Tensor Fasciae Latae (Outer Hips), Hip Stabilizers
Equipment
Band
Category
Abductors
How to Do the Resistance Band Seated Hip Abduction
- Place a loop band around both thighs, just above the knees.
- Sit on the edge of a bench or chair with your feet flat, hip width apart, and knees bent about 90 degrees.
- Sit tall, brace your core, and put light tension on the band by letting your knees rest at hip width.
- Press both knees outward against the band as far as comfortable while keeping your feet flat and planted.
- Pause at the widest point and squeeze the sides of your glutes for one to two seconds.
- Bring your knees back to the start slowly, stopping before the band goes slack.
- Repeat for the desired reps, keeping constant tension on the band from first rep to last.
Common Mistakes
- Feet rolling outward: letting the feet tip onto their outer edges steals range from the hips. Keep the soles glued to the floor.
- Losing band tension: bringing the knees fully together between reps lets the glutes switch off. Stop the return while the band is still stretched.
- Leaning back: reclining the torso turns the drill into a leg swing. Stay stacked over your hips with the trunk upright.
- Snapping the knees open: fast, twitchy reps train nothing. Push out with a deliberate two second count.
Track This Exercise in the App
Log your resistance band seated hip abduction sets in 1RM.fit and watch your estimated 1RM update automatically as you get stronger.