Exercise Guide
Banded Seated Hip Abduction
Seated with a band above the knees, pressing them apart. The hip abduction machine, done anywhere.
BeginnerStrengthPushIsolation
Form
Start
Mid
End
Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.
Details
Primary Muscle
Glutes
Equipment
Bands
Difficulty
Beginner
Category
Strength
Force
Push
Mechanic
Isolation
Secondary Muscles
Core
How to Perform
- 1
Loop a band above your knees and sit on a bench with your feet flat and knees bent.
- 2
Lean your torso slightly forward and rest your hands on your thighs.
- 3
Press your knees apart against the band as far as they will go.
- 4
Bring them back together slowly, resisting the band the whole way.
Tips
- ★Leaning forward biases the upper glute; sitting upright keeps it on the glute medius.
- ★Pause at the widest point for a beat before letting the band close your knees.