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Resistance Band Seated Hip Abduction
Seated resistance band exercise that targets hip abductors like gluteus medius and TFL to build stability and mobility; used for rehab, balance, and glute activation with low impact.
About Exercise
Equipment
Bands
Difficulty
1/5 • Beginner
Primary Muscle Groups
Glutes, Abductors
Secondary Muscles
Hip Flexors, Quads
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Medius, Glute Max
Abductors
8/10TFL
Hip Flexors
4/10Iliopsoas
Quads
3/10Programming
Typical Rep Range
12-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Sit upright on a sturdy chair with feet flat on the floor hip-width apart. Loop a resistance band just above your knees, ensuring it's snug.
- Engage your core and keep your back straight.
- Press your knees outward against the band's resistance.
- Hold briefly at the peak contraction.
- Slowly return your knees to the starting position.
- Repeat for desired reps while maintaining tension.
Coaching Tips
Form Cues
- Keep feet grounded
- Torso stable, no leaning
- Squeeze outer hips
- Control the return
Breathing
Inhale as you return to start; exhale as you press knees outward and brace your core.
Tempo
2-1-2
Range of Motion
Push knees out until you feel strong contraction in outer hips, then return until knees touch without losing band tension.
Safety
Safety Notes
- Avoid if acute hip injury
- Stop if pain occurs
- Use appropriate band tension
- Maintain neutral spine to prevent back strain
Spotting
No spotting needed; self-supported exercise.
Common Mistakes
- Rocking upper body
- Snapping band back quickly
- Using too much resistance
- Leaning forward
When to Avoid
- Acute hip joint pain
- Recent hip surgery
- Severe hip instability
Flexibility Needed
- Basic hip abduction range
- Ankle dorsiflexion for foot placement
Build Up First
- Familiarity with resistance bands
Also known as
Banded Seated Hip Abduction, Seated Band Abduction, Theraband Hip Abduction Seated
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