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Upper Legs · Band
Resistance Band Seated Hip Abduction
Resistance Band Seated Hip 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 Hip Abduction
- Sit on a bench with your legs bent at a 90-degree angle, feet slightly off the floor, and a loop resistance band around your thighs, just above your knees. Place your hands on the bench for support.
- Engage your core and sit up straight, keeping your back neutral.
- Press your knees outward against the resistance of the band, opening your legs as wide as possible while keeping your feet slightly elevated.
- 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 slightly off the floor to maintain consistent tension.
- Focus on engaging your hip abductors and glutes throughout the movement.
Resistance Band Seated Hip Abduction alternatives
More abductors exercises
Resistance Band Seated Hip Abduction FAQ
What muscles does Resistance Band Seated Hip Abduction work?
Resistance Band Seated Hip 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 Hip Abduction?
You need a band.
How many sets and reps of Resistance Band Seated Hip 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 Hip Abduction good for beginners?
Yes. Resistance Band Seated Hip Abduction is rated beginner, so it's a sound choice while you learn to train the abductors.
How many calories does Resistance Band Seated Hip 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 Hip Abduction?
Other exercises for the abductors include Body Slide, Bodyweight Feet Elevated Figure Four Glute Bridge and Bodyweight Feet Elevated Staggered Glute Bridge.
For developers
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