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  • Gluteus medius
  • Mini band
  • Beginner

Seated banded hip abduction

The seated banded hip abduction works your glutes. Start with 2 to 3 sets of 8 to 12 reps, stopping with about 3 reps in reserve. To build muscle, do 2 to 4 sets of 12 to 20 reps.

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Video on the way

We film every move with real women. Until then, follow the steps and the 3 tips.

  1. Tip 1Knees open, feet stay put
  2. Tip 2Pause wide
  3. Tip 3Come back slowly

Where you should feel it

On the side of your hips and in your glutes. A burn near the end of the set is normal.

Main muscles
Gluteus medius and gluteus minimus
Also working
Tensor fasciae latae, gluteus maximus, and hip external rotators

How to do it

  1. Sit at the edge of a bench with a mini band just above your knees and your feet on the floor, slightly wider than your hips.

  2. Place your hands on the bench beside your hips and keep your back flat, torso upright or leaning slightly forward.

  3. Push your knees out against the band, feet on the floor, as far as you can control.

  4. Hold for 1 second and return slowly, without letting the band snap your knees together.

Common mistakes

  • Mistake

    Lifting your feet and swinging your whole legs open.

    How to fix it

    Keep your feet planted and apart. Only your knees move, like a door swinging open.

  • Mistake

    Rocking your torso back to help the knees open.

    How to fix it

    Stay still with your hands on the bench. If you need to rock, use a lighter band.

  • Mistake

    Opening only a little and fast, without feeling the side of your hips.

    How to fix it

    Slow down: open for 1 second, hold for 1 and close over 2. If the opening stays short, switch to a lighter band.

Sets and reps for your goal

GoalSetsRepsReps in reserveRest
Getting started2 to 38 to 12360 to 120 s
Muscle and definition2 to 412 to 201 to 345 to 90 s

Reps in reserve: how many more reps you could still do with good form when you end the set.

Variations

Same movement, other equipment

At home or with more support

  • At home: seated band abduction on a chair

    Sitting at the edge of a sturdy chair without wheels, with the mini band above your knees and your feet on the floor.

  • Prefer more stability? Clamshell with a mini band

    Prefer to lie down? In the clamshell, on your side on the mat with the band above your knees, you open one knee at a time with your body fully supported.

Taken? Swap it for one of these

They work the same main muscle.

Keep exploring

Sources

  • Sets and reps

    Currier BS, D'Souza AC, et al. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Med Sci Sports Exerc. 2026;58(4):851-872.

    Full textPubMedDOI

  • Muscles worked

    Selkowitz DM, Beneck GJ, et al. Which exercises target the gluteal muscles while minimizing activation of the tensor fascia lata? Electromyographic assessment using fine-wire electrodes. J Orthop Sports Phys Ther. 2013;43(2):54-64.

    PubMedDOI

  • Muscles worked

    Distefano LJ, Blackburn JT, et al. Gluteal muscle activation during common therapeutic exercises. J Orthop Sports Phys Ther. 2009;39(7):532-540.

    PubMedDOI

  • Muscles worked

    Boren K, Conrey C, et al. Electromyographic analysis of gluteus medius and gluteus maximus during rehabilitation exercises. Int J Sports Phys Ther. 2011;6(3):206-223.

    Full textPubMed

Review

Draft. This guide is waiting for review by a certified strength and conditioning professional.

Updated October 31, 2026