Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Upper Legs · Band
Resistance Band Seated Bent Knee Abduction
Resistance Band Seated Bent Knee Abduction is a beginner isolation strength exercise that works the abductors (upper legs), with the glutes assisting. It needs a band. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.
- Target
- Abductors
- Body part
- Upper Legs
- Equipment
- Band
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Abductors · Tensor Fasciae Latae, Gluteus Medius
Secondary muscles
- Glutes · gluteus maximus, gluteus mideus
How to do Resistance Band Seated Bent Knee Abduction
- Sit on the floor with your legs bent at a 90-degree angle and your feet flat on the floor. Place a loop resistance band around your thighs, just above your knees.
- Engage your core, lean slightly back, and place your hands on the floor behind you for support.
- Press your knees outward against the resistance of the band, spreading your legs as wide as possible while keeping your feet flat on the floor.
- Slowly bring your knees back together to the starting position with control. Repeat for the desired number of repetitions.
Form tips
- Exhale as you press your knees outward and inhale as you bring them back together.
- Keep your feet flat on the floor and avoid lifting them off the floor.
- Focus on engaging your hip abductors and glutes throughout the movement.
Resistance Band Seated Bent Knee Abduction alternatives
More abductors exercises
Resistance Band Seated Bent Knee Abduction FAQ
What muscles does Resistance Band Seated Bent Knee Abduction work?
Resistance Band Seated Bent Knee Abduction mainly works the abductors in the upper legs (Tensor Fasciae Latae and Gluteus Medius). The glutes work as secondary muscles.
What equipment do you need for Resistance Band Seated Bent Knee Abduction?
You need a band.
How many sets and reps of Resistance Band Seated Bent Knee Abduction should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Resistance Band Seated Bent Knee Abduction good for beginners?
Yes. Resistance Band Seated Bent Knee Abduction is rated beginner, so it's a sound choice while you learn to train the abductors.
How many calories does Resistance Band Seated Bent Knee Abduction burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Resistance Band Seated Bent Knee Abduction?
Other exercises for the abductors include Bodyweight Feet Elevated Staggered Glute Bridge, Bodyweight Feet Elevated Figure Four Glute Bridge and Body Slide.
For developers
Use Resistance Band Seated Bent Knee Abduction in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_XKTE7D" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_XKTE7D", "name": "Resistance Band Seated Bent Knee Abduction", "model": "male", "counterpartId": "ex_WNQ3SO", "target": "Abductors", "equipment": "Band", "media": { "mp4": "https://…/ex_XKTE7D/mp4-720.mp4?…", "poster": "https://…/ex_XKTE7D/poster.jpg?…" } }