Seated Resistance Band Leg Abduction

GlutesResistance Band, Chair

This exercise targets the gluteus medius from a seated position. Using a resistance band provides constant tension to strengthen your hips without stressing the joints.

How to do it

1Sit tall on a chair with feet hip-width apart and place the band just above your knees.

2Keep your knees and toes pointing in the same direction, pressing your feet flat into the floor.

3Exhale and drive your knees outward, stretching the band using your glutes.

4Pause briefly at the top of the movement, feeling the squeeze in your glutes.

5Inhale and slowly return your knees to the start, keeping slight tension on the band.

Common mistakes

Letting your knees collapse inward quickly, losing control and tension.

Leaning your torso back as you push your knees out, which unloads the glutes.

Rolling onto the outer edges of your feet instead of keeping them flat on the floor.

Breathing

Exhale as you drive your knees out; inhale as you slowly return to the starting position.

Make it harder or easier

To make it easier, slide the band closer to your knees; to make it harder, move it down to your calves or use a heavier band.

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.