Seated Banded Hip Abduction

GlutesResistance Band

A seated mini-band movement isolating the gluteus medius. A safe, stable exercise great for warm-ups or focused glute activation.

How to do it

1Sit on the edge of a bench with a mini-band above your knees and feet flat on the floor.

2Sit tall, drop your shoulders, and lightly grip the edge of the bench for stability.

3Drive your knees outward against the band by contracting your glutes.

4Hold the open position for one second, feeling the burn in your side glutes.

5Slowly bring your knees back together, controlling the band's resistance.

Common mistakes

Rounding your back and slouching while driving the knees out.

Lifting your feet or rolling onto the outer edges, reducing hip control.

Letting the band snap your knees back together without resisting.

Breathing

Exhale as you push your knees outward; inhale as you control them back inward.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.