Banded Seated Abduction
Leg abduction against resistance for the gluteus medius and hip stability. The band provides resistance throughout the movement.
- Primary muscleGlutes
- Also worksAbductors
- EquipmentResistance band
- TypeIsolation
- LevelBeginner
- Glutes
- Abductors
- Resistance band
How to do the Banded Seated Abduction
4 steps, in the order you do them.
- Secure the band at the indicated point and set up with tension from the start of the movement.
- Move your leg outward against the resistance without rotating your hips.
- Return slowly, keeping your pelvis steady.
- Keep your feet planted and avoid using your torso for momentum.
Muscles worked
PrimaryGlutes
SecondaryAbductors
Common Banded Seated Abduction mistakes
What goes wrong most often when you do the Banded Seated Abduction, and how to fix it.
The band sits on or below your knees and rolls up.
Place the mini band on your thighs, a few inches above your knees.
You move your feet apart along with your knees.
Keep your feet together or planted on the floor and open only your knees, like a book.
You start with no tension in the band and the first half is too easy.
Choose a band that is already tight with your knees hip-width apart, or set your feet wider.
Alternatives to the Banded Seated Abduction
They work the glutes with other equipment, including options for training at home.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
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Frequently asked questions
What muscles does the Banded Seated Abduction work?
The Banded Seated Abduction works mainly the glutes. It also works the abductors.