Resistance Band Seated Hip Abduction

Setup

1. 01Sit on the edge of a bench or chair with feet flat and hip width apart.
2. 02Place a loop band around both legs just above the knees.
3. 03Sit tall with hands on the bench or resting on the thighs.
4. 04Confirm the band has light tension in the starting position.

Execution

1. 01Drive both knees apart against the band as far as your hips allow.
2. 02Pause for a second at the widest point and feel the side glutes working.
3. 03Bring the knees back in slowly, resisting the band.
4. 04Keep the feet planted and repeat for smooth, continuous reps.

Checkpoints

• -Feet stay flat and stationary; only the knees travel.
• -The torso stays upright without rocking side to side.
• -The band never fully slackens between reps.
• -The burn is felt on the outside of the hips.

Common mistakes

• -Rocking the torso back to swing the knees open.
• -Letting the band snap the knees together on the return.
• -Using a band so heavy the range shrinks to a few centimeters.
• -Lifting the heels and rolling to the outside of the feet.