Resistance band
Resistance Band Seated Hip Abduction
Abductors · Upper Legs
Beginner5
Demonstration
BeginnerIsolationMachine
Lever Seated Hip Abduction
Abductors · Upper Legs
3
sets
12–15
reps
45s
Rest time
~5
Calories / set
Instructions
- 1
Adjust the seat height so that your knees are at a 90-degree angle.
- 2
Sit on the machine with your back against the backrest and your feet on the footrests.
- 3
Place your hands on the side handles for stability.
- 4
Engage your abductors and slowly push your legs apart, away from the midline of your body.
- 5
Pause for a moment at the end of the movement, then slowly bring your legs back together to the starting position.
- 6
Repeat for the desired number of repetitions.
Muscles worked
Primary
Abductors
glutes
Secondary
gluteshamstrings
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
