Seated Hip Abduction (Band)

Resistance band exercise targeting the hip abductors while seated, isolating the outer thigh musculature.

Instructions

1. Sit upright on a bench or chair with your back against support.
2. Loop a resistance band around both legs just above the knees.
3. Keep your feet planted on the floor, shoulders back, and core engaged.
4. Slowly press your knees outward against the band resistance, maintaining tension throughout.
5. Hold the fully abducted position for a moment, squeezing the outer thigh muscles.
6. Slowly return to the starting position with control, keeping tension on the band.
7. Perform all prescribed repetitions on one side before switching.

Tips

• Keep your torso upright and avoid leaning back during the movement
• Control the tempo—avoid explosive movements; focus on steady, deliberate resistance
• Adjust the band position slightly higher or lower on the leg if needed for comfort
• Squeeze the abductors hard at the top of each rep for maximum activation
• Maintain consistent foot placement throughout to isolate the hip abductors