Muscles worked
Seated band abduction trains the muscles on the outside of your hips, the ones that move your knees apart. Your gluteus medius and minimus do most of the work, helped by the upper part of your gluteus maximus and a small muscle at the front of the hip (tensor fasciae latae). Both legs work at once. A resistance band gets tighter the more it stretches, so resistance is greatest with your knees wide apart and close to nothing at the start.
Common mistakes
- The band sits on your knee joint. There it can pinch and roll up. Move it up so it sits on your thighs, just above your kneecaps.
- The band is slack when you start. The first few centimetres then have no resistance at all. Choose a shorter or stronger band, or start with your knees slightly apart.
- Your knees snap back together. Many people let the band do the return. Brake your knees all the way in and take at least as long coming back as going out, so the muscles work in both directions.
Variations and alternatives
- Machine hip abduction does the same job in the gym and can be loaded in even steps.
- Standing band abduction works one leg at a time and gives your standing leg some balance work as a bonus.
- The banded glute bridge suits you when you want to train the side of your hip and your gluteus maximus in the same movement.
Sets and reps
A band gives light resistance, so expect high reps. Two to three sets of 15 to 25 reps is a good starting point, with short rests. Hold your knees out for a second or two on every rep, where the band pulls hardest. The guide to sets and reps has more on planning your sets.
It also works as a warm-up before squats or hip thrusts, with one light set to wake up your hips. When every set feels easy, switch to a stronger band, add a second one or lengthen the pause at the outside. That is progressive overload with bands. Note which band you used, since the colours do not always mean the same thing from one brand to another.