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Exercise guide
Banded Seated Hip Abduction
This isolation exercise targets the gluteus medius and maximus by externally rotating the hips against band resistance while seated.
What this exercise works
- Muscles
- gluteus medius · gluteus maximus
- Goals
- hypertrophy
- Equipment
- Resistance band
- Category
- Strength
- Difficulty
- beginner
Demonstration
Step 1
Step 2
How to perform the movement
- Sit on a bench or chair with a loop band around your knees.
- Keep your feet flat on the floor, hip-width apart, and maintain an upright posture.
- Push your knees outwards against the band, engaging your glutes.
- Hold the peak contraction briefly, then slowly return your knees to the starting position.
- Control the movement throughout the entire range of motion.
Technique cues and common mistakes
- Focus on squeezing your glutes to initiate the movement.
- Avoid leaning back or using momentum; keep your torso stable.
- Choose a band resistance that allows for controlled movement.
- Maintain tension on the band even in the starting position.