Seated Banded Hip Abduction
GlutesIsolationLegsResistance BandBeginner
Seated hip abduction with a mini-band around the knees. Isolates the gluteus medius by pushing the legs apart against resistance.
How to perform
- 1.Sit on a bench with a mini-band just above your knees.
- 2.Feet planted, torso leaning slightly forward.
- 3.Push your knees outward against the band.
- 4.Squeeze the gluteus medius at full opening.
- 5.Close under control without losing tension.
Common mistakes
- ●Snapping the knees back together
- ●Compensating with the torso instead of the glute
- ●Using a very short range
- ●Leaning back and losing the emphasis
Proper technique
Lean the torso slightly forward to emphasize the gluteus medius. Open with control and pause at the contraction. Keep constant tension on the band.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Gluteus medius
Secondary
- Gluteus maximus