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운동 라이브러리
Resistance Band Seated Hip Abduction
A seated banded abduction that targets the gluteus medius by driving the knees apart against a loop band, a simple way to build hip stability and lateral glute volume.
하체밴드Hip abduction
주동근
중둔근
협응근
대둔근대퇴근막장근코어
장비
밴드
패턴
Hip abduction
준비 자세
- 01Sit on the edge of a bench or chair with feet flat and hip width apart.
- 02Place a loop band around both legs just above the knees.
- 03Sit tall with hands on the bench or resting on the thighs.
- 04Confirm the band has light tension in the starting position.
수행
- 01Drive both knees apart against the band as far as your hips allow.
- 02Pause for a second at the widest point and feel the side glutes working.
- 03Bring the knees back in slowly, resisting the band.
- 04Keep the feet planted and repeat for smooth, continuous reps.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -Use 2 to 4 sets of 15 to 25 reps, or timed sets of 30 to 45 seconds.
- -Excellent glute medius activation before squats, lunges, or running.
- -Lean the torso slightly forward on some sets to shift emphasis within the glutes.