Reps Only exercise

Banded Seated Hip Abduction form, muscles worked, and workout tracking

The banded seated hip abduction targets the gluteus medius and upper fibers of the gluteus maximus by driving the knees apart against a band while seated, mimicking the gym abduction machine. Lifters use it as an accessory for lateral hip strength and glute shape, and leaning the torso forward or upright shifts emphasis between the upper glute fibers, making it a versatile band-only option at home.

Banded Seated Hip Abduction illustration

How to do Banded Seated Hip Abduction

  1. 1Sit on the edge of a bench or chair with a mini band looped just above your knees and your feet flat, hip-width apart.
  2. 2Place your hands on the bench for support and brace your core with a tall or slightly forward-leaning torso.
  3. 3Exhale and drive your knees apart as far as the band allows, keeping your feet planted.
  4. 4Pause at the widest point and squeeze the sides of your glutes before returning.
  5. 5Bring your knees back together slowly, stopping just before the band goes slack, and repeat without rocking your torso for momentum.

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Track Banded Seated Hip Abduction in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.