Banded Hip Abduction Sitting on Ground
Seated banded hip abduction that isolates the outer glutes with minimal lower-back stress.
Glutes & HipsBeginnerStrengthAbduction
At a glance
| Muscles worked | Primary: glute medius. Secondary: hips, adductors |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Beginner |
| Type | Strength · Abduction |
| Sets & reps | 4 sets × 15 reps |
| Estimated calories burned | ~20 kcal |
How to do it
- Sit on the ground with a band around the knees or thighs.
- Drive the knees outward against the band resistance.
- Squeeze the outer glutes at the end range.
- Return with control.
- Complete 4 sets of 15 reps.
Equipment
- Resistance Band
Coaching tips
Benefits
Seated banded hip abduction that isolates the outer glutes with minimal lower-back stress.
Common mistakes
Avoid leaning the torso or using momentum.
Make it harder
Increase band tension or slow the tempo.
Make it easier
Use a lighter band.
Breathing
Exhale as you abduct, inhale as you return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 4 sets × 15 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.