Band Seated Hip Abduction

How to do it

1. Sit on a bench or chair with a loop band around your knees.
2. Keep your feet flat on the floor, hip-width apart, and maintain an upright posture.
3. Push your knees outwards against the band, engaging your glutes.
4. Hold the peak contraction briefly, then slowly return your knees to the starting position.
5. Control the movement throughout the entire range of motion.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

How it compares

Compared with the Hip Abduction (Machine), it loads Glutes 25 points higher, Abductors (outer hip) 20 points lower. It needs Resistance bands where the other uses Machines. Compared with the Step-Ups, it loads Quads 85 points lower, Glutes 50 points lower, Abductors (outer hip) 40 points higher. It needs Resistance bands where the other uses Dumbbells + Bench.

Other ways to train this

• Hip Abduction (Machine) Machines
• Band Lateral Walk Resistance bands
• Side-Lying Hip Abduction Bodyweight
• Band Standing Hip Abduction Resistance bands
• Clamshells Bodyweight

Other exercises for the Abductors (outer hip)

• Step-Ups 40% DumbbellsBenchIntermediate
• Bulgarian Split Squat 40% DumbbellsBenchIntermediate
• Side Plank 40% Bodyweight
• Dumbbell Lunges 35% DumbbellsIntermediate

Exercise illustrations and data by RepDB (repdb.co), used under licence.