Outer hips exercise · resistance band
Resistance Band Seated Hip Abduction
The resistance band seated hip abduction is a resistance band exercise that targets the outer hips (abductors), with the glutes and hamstrings assisting.
- Target muscle
- Abductors
- Also works
- Glutes, hamstrings
- Equipment
- Resistance band
- Body part
- Upper legs
How to do the resistance band seated hip abduction
- Sit on a chair or bench with your back straight and feet flat on the ground.
- Wrap the resistance band around your thighs, just above your knees.
- Place your hands on the sides of the chair or bench for support.
- Engage your abductors (outer thigh muscles) and slowly push your knees apart, against the resistance of the band.
- Pause for a moment at the end of the movement, then slowly bring your knees back together.
- Repeat for the desired number of repetitions.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the outer hips (abductors). The glutes and hamstrings work as secondary muscles. See all hip abductor exercises or every resistance band exercise.
