Banded Kettlebell Seated Abductions

• CATEGORY

  Glute Activation

  Hip Stability

  Accessory Work

• EQUIPMENT NEEDED

  Glute Loop

  Kettlebell or Dumbbell

  Box or Bench

• LEVEL

  All Levels

Overview

Banded Kettlebell Seated Abductions target the lateral glutes and hip stabilizers through isometric and dynamic tension. By combining a glute loop with a kettlebell or dumbbell held at the chest, you're engaging the core while challenging the hips to resist internal rotation. It's a go-to for warm-ups, glute activation, or burnout sets at the end of a lower-body day.

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Muscles Worked

PRIMARY:

• Gluteus medius

• Gluteus minimus

SECONDARY:

• Hip external rotators

• Core stabilizers

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STEP-BY-STEP INSTRUCTIONS

1. Sit tall on a bench or box with feet flat, knees bent at 90°, and a glute loop placed above your knees.

2. Hold a kettlebell or dumbbell securely at your chest in the front rack position.

3. Engage your core and press both knees outward against the resistance of the band.

4. Pause briefly at the top of the abduction with glutes activated.

5. Slowly bring the knees back in to starting position, maintaining tension on the band throughout.

6. Repeat for the prescribed number of reps.

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Variations

• Hold knees at peak abduction for a timed isometric hold

• Use a thicker glute loop for added resistance

• Add light pulses at the end of each rep

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Benefits

• Activates lateral glutes for improved hip stability

• Strengthens muscles critical for pelvic alignment and injury prevention

• Improves performance in compound lower-body movements (like squats, lunges, and deadlifts)

• Doubles as a warm-up, finisher, or rehab movement

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COACHING CUES

• Drive your knees apart, don’t just bounce them

• Keep tension in the band even when returning to start

• Stay engaged through your core

• Hinge forward while staying controlled

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Notes

The Banded Kettlebell Seated Abduction is a simple yet powerful movement for glute activation and hip joint stability. Perfect for priming your body pre-workout or adding serious burn to the end of a session, it challenges your lateral hip musculature in a stable, supported position with core engagement built in.