Resistance Band Seated Hip Abduction
Resistance Band Seated Hip Abduction is ready for real load and honest reps and works before or after your main squat.
How to do Resistance Band Seated Hip Abduction
- Sit on a chair or bench with your back straight and feet flat on the ground.
- Wrap the resistance band around your thighs, just above your knees.
- Place your hands on the sides of the chair or bench for support.
- Engage your abductors (outer thigh muscles) and slowly push your knees apart, against the resistance of the band.
- Pause for a moment at the end of the movement, then slowly bring your knees back together.
- Repeat for the desired number of repetitions.
Resistance Band Seated Hip Abduction Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Change one variable a week and let the rest stay put.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Add reps before you add load, and keep every rep the same shape.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Stop the set at the last rep that still looks like the first.
Common Resistance Band Seated Hip Abduction Mistakes
Choosing a load you can move but cannot own
Pick a weight that lets you finish every rep looking the same.
Moving through the easy half of the range only
Work the part of the range that feels hardest, not the part that feels good.
Easier and Harder Than Resistance Band Seated Hip Abduction
Swap Resistance Band Seated Hip Abduction For
Resistance Band Seated Hip Abduction — Frequently Asked Questions
How do you do the Resistance Band Seated Hip Abduction?
Sit on a chair or bench with your back straight and feet flat on the ground. Wrap the resistance band around your thighs, just above your knees. Place your hands on the sides of the chair or bench for support. Use resistance Band and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Resistance Band Seated Hip Abduction work?
The Resistance Band Seated Hip Abduction primarily targets the abductors. It is classified as a legs exercise and is performed with resistance Band.
How many sets and reps of the Resistance Band Seated Hip Abduction should I do?
For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Add reps before you add load, and keep every rep the same shape. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Resistance Band Seated Hip Abduction good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic legs patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Resistance Band Seated Hip Abduction?
Try the Lever Seated Hip Abduction or the Side Bridge Hip Abduction. Each trains the abductors with a similar movement pattern, so you can swap based on the equipment you have available.
