Banded Seated Hip Abduction

This isolation exercise targets the gluteus medius and maximus by externally rotating the hips against band resistance while seated.

How to do it

1. Sit on a bench or chair with a loop band around your knees.
2. Keep your feet flat on the floor, hip-width apart, and maintain an upright posture.
3. Push your knees outwards against the band, engaging your glutes.
4. Hold the peak contraction briefly, then slowly return your knees to the starting position.
5. Control the movement throughout the entire range of motion.

Tips

• 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.

Muscles

Primary: Glutes (medius)

Secondary: Glutes (max)