Seated Abductions with Band
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Glute Activation
Hip Mobility
Prehab/Rehab
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Glute Loop
Box or Bench
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All Levels
Overview
Seated Abductions with Band are a simple yet effective movement for targeting the gluteus medius and minimus-key muscles for hip stabilization. The band placed above the knees provides lateral resistance as you drive your knees outward while seated. This movement is often used as a warm-up, glute finisher, or rehab/prehab drill.
Muscles Worked
PRIMARY:
Gluteus medius
Gluteus minimus
SECONDARY:
Tensor fascia latae (TFL)
Deep hip rotators
STEP-BY-STEP INSTRUCTIONS
Sit on the edge of a bench or sturdy box with your feet flat on the ground and knees bent at 90 degrees.
Place a glute loop above your knees, around your thighs.
Sit upright with a neutral spine and engage your core.
Keeping your feet flat and stationary, drive your knees outward against the band.
Pause briefly at full tension.
Slowly return to the starting position with control.
Repeat for the desired number of reps or time.
Variations
Hold at peak contraction for 3–5 seconds per rep
Perform for time (e.g., 30–60 seconds) instead of reps
Add a pulse at the top of each rep
Hold a light dumbbell or plate to increase load
Use a heavier glute loop for increased resistance
Benefits
Activates glute medius and minimus for improved hip stability
Enhances knee alignment and control during compound lifts
Great for warm-ups, cooldowns, and injury prevention
Supports better movement mechanics during squats and lunges
COACHING CUES
Push out against the band, don’t let your knees cave in
Keep your feet planted and spine tall
Control the return so the band doesn’t snap your knees back in
Feel the side glutes light up
Notes
Seated Abductions with Band are a fundamental activation drill to wake up the lateral hip muscles. Whether you're preparing for squats or addressing imbalances, this movement helps improve hip control, reduce injury risk, and enhance performance across a wide range of lifts and daily activities.