Banded Seated Hip Abduction

Muscles worked by the Banded Seated Hip Abduction

Primary

Glute MediusGluteus Medius

Secondary

GlutesGluteus Maximus

Also called: glute med, gluteus medius, side glute, hip abductor glute.

Equipment

Loop Band

Also called: mini band, hip band, booty band, fabric band, glute band, mini loop band.

How to do the Banded Seated Hip Abduction

1. Sit on a bench or chair with a loop band around your knees.
2. Keep your feet flat on the floor, hip-width apart, and maintain an upright posture.
3. Push your knees outwards against the band, engaging your glutes.
4. Hold the peak contraction briefly, then slowly return your knees to the starting position.
5. Control the movement throughout the entire range of motion.

Form tips

• Focus on squeezing your glutes to initiate the movement.
• Avoid leaning back or using momentum; keep your torso stable.
• Choose a band resistance that allows for controlled movement.
• Maintain tension on the band even in the starting position.

At a glance

Banded Seated Hip Abduction in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Banded Clamshell
• Banded Fire Hydrant
• Banded Standing Hip Abduction
• Banded Sumo Walk
• Clamshell Hold
• Clamshells
• Machine Hip Abduction
• Side-Lying Hip Abduction

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "banded-seated-hip-abduction",
  "name_en": "Banded Seated Hip Abduction",
  "name_de": "Bandgestütztes sitzendes Hüftabduktion",
  "name_es": "Abducción de Cadera Sentado con Banda",
  "description_en": "This isolation exercise targets the gluteus medius and maximus by externally rotating the hips against band resistance while seated.",
  "description_de": "Diese Isolationsübung zielt auf den Gluteus medius und maximus ab, indem die Hüften im Sitzen gegen den Widerstand eines Bandes nach außen gedrückt werden.",
  "description_es": "Este ejercicio de aislamiento trabaja el glúteo medio y mayor al rotar externamente las caderas contra la resistencia de una banda mientras estás sentado.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "isolation",
  "difficulty": "beginner",
  "equipment": "loop_band",
  "body_part": "upper_legs",
  "primary_muscles": [
    "gluteus_medius"
  ],
  "secondary_muscles": [
    "gluteus_maximus"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "leg_day",
    "glute_focus"
  ],
  "variation_group": "hip-abduction",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Sit on a bench or chair with a loop band around your knees.",
    "Keep your feet flat on the floor, hip-width apart, and maintain an upright posture.",
    "Push your knees outwards against the band, engaging your glutes.",
    "Hold the peak contraction briefly, then slowly return your knees to the starting position.",
    "Control the movement throughout the entire range of motion."
  ],
  "instructions_de": [
    "Setze dich auf eine Bank oder einen Stuhl und platziere ein Loop-Band um deine Knie.",
    "Halte deine Füße flach auf dem Boden, hüftbreit auseinander, und bewahre eine aufrechte Haltung.",
    "Drücke deine Knie gegen das Band nach außen und spanne dabei deine Gesäßmuskeln an.",
    "Halte die maximale Kontraktion kurz, dann führe deine Knie langsam in die Ausgangsposition zurück.",
    "Kontrolliere die Bewegung über den gesamten Bewegungsbereich."
  ],
  "instructions_es": [
    "Siéntate en un banco o silla con una banda elástica alrededor de tus rodillas.",
    "Mantén los pies apoyados en el suelo, separados al ancho de tus caderas, y conserva una postura erguida.",
    "Empuja tus rodillas hacia afuera contra la banda, activando tus glúteos.",
    "Sostén la contracción máxima brevemente, luego regresa lentamente tus rodillas a la posición inicial.",
    "Controla el movimiento a lo largo de todo el rango de movimiento."
  ],
  "tips_en": [
    "Focus on squeezing your glutes to initiate the movement.",
    "Avoid leaning back or using momentum; keep your torso stable.",
    "Choose a band resistance that allows for controlled movement.",
    "Maintain tension on the band even in the starting position."
  ],
  "tips_de": [
    "Konzentriere dich darauf, deine Gesäßmuskeln anzuspannen, um die Bewegung einzuleiten.",
    "Vermeide es, dich zurückzulehnen oder Schwung zu nutzen; halte deinen Oberkörper stabil.",
    "Wähle einen Bandwiderstand, der eine kontrollierte Bewegung ermöglicht.",
    "Halte die Spannung auf dem Band auch in der Ausgangsposition aufrecht."
  ],
  "tips_es": [
    "Concéntrate en apretar tus glúteos para iniciar el movimiento.",
    "Evita inclinarte hacia atrás o usar el impulso; mantén tu torso estable.",
    "Elige una resistencia de banda que permita un movimiento controlado.",
    "Mantén la tensión en la banda incluso en la posición inicial."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/banded-seated-hip-abduction-start.webp",
      "peak": "images/flat/banded-seated-hip-abduction-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "banded-seated-hip-abduction");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.