legs
Band Seated Hip Abduction
Seated on a bench with a loop band above your knees, you push your knees apart against the band. A no-machine version for the outer hips.
beginnermini bandflat bench
BEFORE YOU START1
- Slide the band to just above your knees.
HOW TO DO IT
Get into position
- Sit on the edge of a bench with your feet flat and hip-width apart.
- Sit tall with your hands on the bench beside you.
Check: You are sitting tall with the band tight just above your knees and your feet flat.
Push your knees apart
- Push your knees out against the band as far as they go, keeping your feet still.
- Hold for a second at the widest point.
Check: Your knees are pushed wide, your feet have not moved, and you are still sitting tall.
Return slowly
- Let your knees come back in slowly, keeping some tension on the band.
Check: Your knees are back to hip-width with the band still slightly tight.
That is one rep. Repeat for your set. Lean forward from the hips for a few sets to hit the muscles from a different angle.
Breathe out as you push out or lift; hold for a second; breathe in as you return over 2 seconds.
MUSCLES WORKED
abductorsglutes
Red marks the muscles doing the work; amber the assisting ones. Same body for every exercise, so guides compare at a glance.
COMMON MISTAKES2
- Feet sliding apart with the knees. Fix: Keep your feet planted; only the knees move.
- Letting the band snap the knees together. Fix: Return slowly and keep some tension.
SAFETY1
- Use a light band and high reps.
EQUIPMENT SETTINGS
- mini band · placement: just above the knees
RELATED EXERCISES
variants: seated hip abduction machine, banded clams
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