Legs · Resistance Band
Resistance Band Seated Hip Abduction
How to do the resistance band seated hip abduction, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Sit tall on a bench or chair with a resistance band looped around your thighs just above the knees and feet flat on the floor. Press your knees apart against the band as far as you can, then return slowly under control, keeping tension on the band the whole time.
- 1Outer glutes engaging as you push your knees apart
- 2Constant band tension by never letting the knees fully come back together
- 3An upright torso with feet planted as you abduct
Common mistakes
- Leaning your torso or rocking your hips to move the band
- Letting the band slack or your knees snap back in
- Rushing; control both the push out and the return
Muscles worked
The resistance band seated hip abduction mainly works the glutes, with the external rotators assisting.
- GlutesPrimary
- External RotatorsSupport
- Lower AbsMinor
- QuadsMinor
- HamstringsMinor
Kovo programs the resistance band seated hip abduction for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.