Glutes · Resistance bands

Resistance Band Seated Hip Abduction

The resistance band seated hip abduction is an isolation exercise that targets the outer glutes, specifically the gluteus medius and minimus. It is suitable for all fitness levels and works well as a glute activation warmup or a high-rep finisher at the end of a lower-body workout.

Muscles: Glutes
Equipment: Resistance bands
Type: Strength
Animation: Men and women

How to do it

Loop the band around both thighs, just above your knees.
Sit on the edge of a bench or chair with your feet flat on the floor hip-width apart and your hands resting on the seat.
Keep your back straight and brace your core.
Inhale, then as you exhale, press your knees out to the sides as far as possible, stretching the band.
Pause at the widest point and squeeze your glutes.
Inhale and slowly bring your knees back together under control.

Common mistakes

Allowing the band to snap the knees back together removes continuous tension and skips the eccentric phase.
Lifting the feet or rolling onto their outer edges shifts mechanical load away from the hip abductors.
Rounding the lower back reduces core stability and alters the angle of hip joint abduction.

Tips

Keep your entire foot flat on the floor throughout the movement to isolate the hip joint.
Hold the contraction for a full second at the widest point to maximize muscle fiber recruitment.
Hinge slightly forward from the hips with a neutral spine to place greater emphasis on the upper glutes.

Sets and reps

Perform 3 to 4 sets of 15 to 25 controlled repetitions, resting 45 to 60 seconds between sets to build glute endurance and hypertrophy.

Muscles worked

Resistance Band Seated Hip 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

Which muscles are targeted by this exercise?

The movement primarily works the gluteus medius and gluteus minimus, with assistance from the tensor fasciae latae.

Can this exercise replace the hip abduction machine at the gym?

Yes, a looped resistance band creates a similar horizontal resistance profile and effectively isolates the abductors at home. If you ever feel sharp pain during the movement, stop and consult a healthcare professional.

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