Straddled on Bench Glute Abduction
Seated/straddled abduction on a bench that targets the outer glutes and hip stabilizers.
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 | ~24 kcal |
How to do it
- Sit straddled on a bench with the legs hanging or positioned for abduction.
- Drive the knees or legs outward against gravity or light resistance.
- Squeeze the outer glutes at the end range.
- Return with control.
- Complete 4 sets of 15 reps.
Equipment
- Bench
Coaching tips
Benefits
Seated/straddled abduction on a bench that targets the outer glutes and hip stabilizers.
Common mistakes
Avoid using momentum or leaning the torso.
Make it harder
Add a resistance band or slow the tempo.
Make it easier
Reduce the range.
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 · 30 secondsGeneral 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.