Glutes · Resistance bands

Resistance Band Seated Bent Knee Abduction

The resistance band seated bent knee abduction is an isolation exercise that directly targets the gluteus medius and minimus. It is suitable for all fitness levels and functions effectively either as a pre-activation drill before heavy compound lifts or as a burnout finisher at the end of a lower-body session.

Muscles: Glutes
Equipment: Resistance bands
Type: Strength
Animation: Women

How to do it

Sit on the edge of a chair or bench with the band looped around your thighs just above your knees.
Place your feet flat on the floor hip-width apart and keep your back straight, hands resting on the seat or your hips.
As you exhale, push your knees apart as far as you can against the band.
Pause briefly at the widest point.
Inhale and slowly bring your knees back together with control.

Common mistakes

Allowing the band to snap the knees back inward quickly eliminates tension during the eccentric phase and diminishes training stimulus.
Rolling onto the outer edges of the feet shifts focus away from the hip abductors and stresses the ankles.
Slouching or rounding the lower back compromises spinal neutrality and reduces leverage at the hip joint.
Choosing a band with excessive resistance limits the range of motion and often causes momentum-driven jerking.

Tips

Keep both feet planted firmly on the floor throughout the entire set to ensure isolated hip movement.
Hinge slightly forward at the hips with a flat back to increase recruitment of the upper glute fibers.
Hold the position of maximum band stretch for a full second to achieve peak glute contraction.

Sets and reps

Perform 3 to 4 sets of 15 to 25 repetitions with 45 to 60 seconds of rest between sets to build local muscular endurance and hypertrophy.

Muscles worked

Resistance Band Seated Bent Knee Abduction: glutes

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

Can this exercise be effectively done at home?

Yes, it only requires a compact resistance loop and a sturdy chair or bench, making it ideal for home routines.

What should you do if hip pain occurs during the movement?

Stop the exercise immediately to avoid joint irritation, and consult a qualified healthcare provider if symptoms persist.

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