Seated Banded Hip Abduction

Which muscles does it train?

Equipment needed

How to perform it

Isolation work is usually trained in a higher rep range: 2 to 4 sets of 10 to 15 reps with 45 to 90 seconds of rest, performed under control.

Execution and technique cues

• Sit upright on a bench or chair and place the resistance band just above your knees.
• Place your feet close together and lean your torso slightly forward with a flat back.
• Push your knees outward against the resistance of the band as far as possible in a controlled motion.
• Slowly return your knees to the starting position, keeping constant tension on the band.

Common mistakes

• Performing the movement too quickly and using momentum rather than muscle strength to move the knees.
• Allowing the knees to collapse inward rapidly on the return phase instead of resisting the band's pull.
• Rocking the upper body back and forth to help generate leverage instead of keeping the torso stable.

Frequently asked questions

Where should the resistance band be placed for this exercise?

Position the band two to three inches above the kneecap to get the best leverage and avoid pressure on the joint.

What muscles does the seated banded hip abduction target?

It primarily isolates the gluteus medius and gluteus minimus, which are critical for hip stability and pelvic alignment.

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