Exercise guide
Resistance Band Seated Hip Abduction
- Beginner
- Isolation
- Rep-based
- Lower legs
- Upper legs
This isolation exercise targets the gluteus medius and minimus, which are essential for hip stability and lateral glute development. It effectively builds strength in the hip abductors while minimizing lower back strain.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Sit on the edge of a flat bench with your feet flat on the floor, hip-width apart.
- Place a mini resistance band around both legs, positioned just above your knees.
- Sit tall with a neutral spine, engaging your core and placing your hands on the bench for support.
How to do it
- Exhale as you drive your knees outward against the band's resistance, keeping your feet firmly planted on the floor.
- Push out until you feel a strong contraction in the sides of your hips, pausing for one second at the peak.
- Inhale as you slowly return your knees to the starting position, ensuring you maintain tension on the band at all times.
- Follow a controlled tempo of 1 second out, 1 second pause, and 2 seconds returning.
Form checklist
- Keep your torso stationary; avoid using momentum or rocking your body.
- Ensure your feet remain flat on the ground rather than rolling onto the outer edges.
- Do not let the band snap your knees back together; control the inward movement.
- Maintain an upright posture with your chest lifted throughout the set.
Pro tips
- Lean your torso slightly forward to shift more tension onto the posterior fibers of the gluteus medius.
- Focus on the 'mind-muscle connection' by imagining you are pushing the walls away with the outsides of your knees.
Make it harder
- Add a 3-second isometric hold at the point of maximum abduction on every rep.
- Perform '1.5 reps' by pushing all the way out, coming halfway in, pushing back out, and then returning to the start.
Frequently asked
- What muscles does the resistance band seated hip abduction work?
- The resistance band seated hip abduction primarily targets the glutes, and also works the adductors as secondary muscles.
- What equipment do you need for the resistance band seated hip abduction?
- The resistance band seated hip abduction uses resistance band.
- Is the resistance band seated hip abduction good for beginners?
- Yes. The resistance band seated hip abduction is a beginner-friendly movement and a strong foundation to build on.