Machine
Lever Seated Hip Abduction
Abductors · Upper Legs
Beginner5
Demonstration
BeginnerIsolationResistance band
Resistance Band Seated Hip Abduction
Abductors · Upper Legs
3
sets
12–15
reps
45s
Rest time
~5
Calories / set
Instructions
- 1
Sit on a chair or bench with your back straight and feet flat on the ground.
- 2
Wrap the resistance band around your thighs, just above your knees.
- 3
Place your hands on the sides of the chair or bench for support.
- 4
Engage your abductors (outer thigh muscles) and slowly push your knees apart, against the resistance of the band.
- 5
Pause for a moment at the end of the movement, then slowly bring your knees back together.
- 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.
