How to do the Resistance Band Seated Hip Abduction
Resistance Band Seated Hip Abduction is a beginner multi-joint compound pushing exercise targeting the Abductors in the Upper Legs region. Performed using resistance band, it falls under the strength category. Secondary muscles engaged include Glutes and Hamstrings.
Resistance Band Seated Hip Abduction demonstration · © GymiaFit
Resistance Band Seated Hip Abduction at a glance
- Primary muscles
- Abductors
- Secondary muscles
- Glutes, Hamstrings
- Equipment
- Resistance Band
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Resistance Band Seated Hip Abduction step by step
- 1Sit on a chair or bench with your back straight and feet flat on the ground.
- 2Wrap the resistance band around your thighs, just above your knees.
- 3Place your hands on the sides of the chair or bench for support.
- 4Engage your abductors (outer thigh muscles) and slowly push your knees apart, against the resistance of the band.
- 5Pause for a moment at the end of the movement, then slowly bring your knees back together.
- 6Repeat for the desired number of repetitions.
Resistance Band Seated Hip Abduction — questions
What muscles does the Resistance Band Seated Hip Abduction work?
The Resistance Band Seated Hip Abduction primarily targets the Abductors. It also recruits the Glutes, Hamstrings as secondary movers.
What equipment do I need for the Resistance Band Seated Hip Abduction?
You need resistance band. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Resistance Band Seated Hip Abduction suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Resistance Band Seated Hip Abduction?
Side Bridge Hip Abduction, Side Hip Abduction, Straight Leg Outer Hip Abductor train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Resistance Band Seated Hip Abduction demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.