Videos
Instructions
- Sit upright on a bench with feet flat on the ground and knees bent at 90 degrees.
- Place a resistance band around your thighs, just above the knees.
- Keep your back straight and hands resting on the bench for support.
- Push your knees outward against the resistance of the band.
- Hold the contraction briefly at the top, then slowly return to the starting position.
- Repeat for the desired number of repetitions.
Technical Tips
- Keep your core engaged throughout the movement.
- Avoid leaning backward or shifting weight during the abduction.
- Control the return phase to maintain constant tension on the band.
Breathing Tips
- Exhale as you push your knees outward.
- Inhale as you return to the starting position.
Medical restrictions
- Hip labral tear
- Severe lower back pain
- Acute gluteal strain
The Seated Banded Hip Abduction is an effective isolation exercise designed to strengthen the gluteus medius and other hip abductor muscles. Performed in a seated position with a resistance band placed above the knees, this movement involves pushing the knees outward against the band’s tension. It is ideal for targeting the outer hips and improving pelvic stability. Commonly used in rehabilitation, athletic training, and general fitness routines, this exercise is accessible to all fitness levels. By reinforcing the lateral stabilizers of the hip, it contributes to better knee alignment, enhances posture, and reduces injury risks in functional activities such as walking, running, and squatting. Its simple setup and minimal equipment make it especially useful in home or gym environments. This exercise is highly recommended for those looking to activate and isolate the glutes with low joint stress.
What muscles does the seated banded hip abduction work?
The seated banded hip abduction primarily targets the gluteus medius and other hip abductors, helping to build hip strength and improve lateral stability.
Is seated banded hip abduction good for beginners?
Yes, this exercise is beginner-friendly, easy to perform with minimal equipment, and great for learning how to activate the glutes properly.
Can I do seated hip abductions at home?
Absolutely, all you need is a resistance band and a sturdy bench or chair, making it a perfect addition to home workout routines.
Why should I include hip abduction exercises in my routine?
Hip abduction exercises help prevent injuries, improve lower body alignment, and enhance athletic performance by strengthening lateral hip stabilizers.
How many reps of seated banded hip abductions should I do?
Aim for 2–3 sets of 12–15 reps, focusing on slow and controlled movements to maximize muscle activation.