Seated Hip Abduction Against Band
BandStrength
No video available
The Seated Hip Abduction Against Band is a strength exercise where you sit on a chair or bench with a resistance band looped around your thighs just above the knees, then press your legs outward against the band's tension before slowly returning to the starting position. Its primary purpose is to isolate and strengthen the gluteus medius and minimus muscles, improving hip stability and abduction strength. This move benefits athletes, those rehabbing hip or knee issues, and anyone seeking better lateral hip control, requiring only a resistance band.
How to Perform Seated Hip Abduction Against Band
- 1Sit on the edge of a sturdy chair or bench with your feet flat on the floor, hip-width apart, and knees bent at 90 degrees. Keep your back straight and core engaged.
- 2Loop a resistance band around both thighs, just above your knees, ensuring it's snug but not overly tight.
- 3Place your hands on your thighs or the edge of the seat for stability. Maintain a neutral spine with shoulders relaxed.
- 4Press your knees outward against the band as far as comfortable, feeling tension in your glutes. Exhale during the press.
- 5Hold the full abduction for 1-2 seconds, squeezing your glutes.
- 6Slowly return your knees to the starting position, resisting the band's pull inward. Inhale as you return.
- 7Repeat for desired reps (8-15 per side or set), then switch sides if focusing unilaterally.
- 8Key form tips: Keep toes pointed forward—avoid rotating feet outward. Move slowly to control the band; don't let knees snap back. Stay seated upright; avoid leaning. Common mistakes: Using momentum instead of glutes, or arching the back.
