Seated Band Abductions

• CATEGORY

  Glute Activism

  Warm-Up

  Hip Stability

  Accessory Strength

• EQUIPMENT NEEDED

  Glute Loop

  Bench or Box

• LEVEL

  All Levels

Overview

Seated Banded Abductions are a simple but effective movement used to target and activate the lateral glutes and hip stabilizers. This exercise is a staple in warm-ups, glute-specific training, and rehab settings to help improve hip control, reduce knee valgus, and prevent injury during more demanding lifts or movements.

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Muscles Worked

PRIMARY:

• Gluteus medius

• Gluteus minimus

SECONDARY:

• Tensor fasciae latae (TFL)

• Deep hip rotators

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STEP-BY-STEP INSTRUCTIONS

1. Sit on the edge of a bench or box with your knees bent at 90 degrees and feet flat on the floor.

2. Place a mini band just above your knees. Sit tall with your hands at your sides or on your lap for balance.

3. Keeping your feet flat and stationary, press your knees outward against the resistance of the band.

4. Pause briefly at the end of your range without leaning back or collapsing your chest.

5. Slowly return to the starting position and repeat for reps.

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Benefits

• Activates and strengthens the glute medius and minimus

• Improves hip stability and control

• Reduces risk of knee collapse during squats, lunges, and running

• Enhances mind-muscle connection with lateral glutes

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COACHING CUES

• Sit tall and don’t lean into the movement

• Push out from the hips, not the feet

• Control the return so the band doesn’t snap your legs back in

• Keep tension on the band the entire time

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Notes

Seated Banded Abductions are an essential activation drill that improves glute and hip function. Whether used in warm-ups, rehab, or between big lifts, this movement helps reinforce proper knee tracking, pelvic stability, and hip control for athletes, lifters, and everyday movement.