Banded Seated Hip Abduction
A seated exercise pushing the knees apart against a mini band placed above the knees. It is a simple way to train the hip abductors and gluteus medius.
Primary muscles
- Gluteus Medius
- Hip Abductors
Secondary muscles
- Glutes (Gluteus Maximus)
- Sets
- 2–3
- Reps
- 15–25
- Rest
- 30–45s
How to perform
Main muscles working (thicker lines)
Starting position
Sit on the edge of a bench with a mini band just above your knees, feet flat and hip-width apart.
Brace your trunk and sit tall or lean slightly forward.
Push your knees outward against the band as far as comfortable.
Pause briefly.
Return under control, keeping tension on the band.
Breathing: Exhale as you push out, inhale as you return.
Coaching tips
Drive knees out
Keep feet planted
Constant tension
Common mistakes
Letting the band go slack
Rocking the torso
Rushing reps
Safety notes
Place the band above the knee joint, not on it.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.