Seated Banded Hip Abduction
Seated on a bench or chair with a mini band above the knees, you press the knees apart to train the outer glutes, mainly the upper gluteus maximus and the gluteus medius. It is the home version of the abduction machine and works for high reps. Choose it at the end of a glute or leg session.
Updated
Primary muscles: Abductors, Glutes. Equipment: Resistance band.
Muscles worked
Equipment
How to do it
- Sit on the edge of a bench or chair with the feet flat and hip-width apart.
- Loop a mini band around the thighs just above the knees.
- Lean the torso slightly forward and place the hands on the seat beside you.
- Press the knees outward as wide as you control, keeping the feet planted.
- Pause for one count with the outer glutes squeezed.
- Let the knees come back in slowly, keeping tension in the band.
Watch for
- Letting the band snap the knees back together.
- Rocking the torso to help the knees open.
- Cutting the range short at the widest point.
Breathing
Exhale as you press out, inhale as you return.
Tip
Do sets of 20 or more. A heavier band or a few pulses at the widest point make it harder.
Track this exercise in the SmartReps app
Log sets, reps and weight, and follow your progress with the free workout tracker for iOS and Android. AI coaching is available with SmartReps Pro.
Log this exercise in SmartReps
