Resistance-Band Seated Bent-Knee Abduction
Strengthen & tone your outer thighs and hips with Resistance-Band Seated Bent-Knee Abductions. A simple exercise you can do anywhere!
The Resistance-Band Seated Bent-Knee Abduction mainly works the hip abductors (outer thighs), with help from the core. You'll need: resistance bands.
Required Equipment
Resistance-Band Seated Bent-Knee Abduction Muscles Worked
Primary
Hip Abductor (gluteus medius); Hip Tensor (tensor fasciae latae)
Secondary
Abdominals (rectus abdominis); Obliques
Resistance-Band Seated Bent-Knee Abduction Variations and Alternatives
How to do the Resistance-Band Seated Bent-Knee Abduction
Sit on the ground with your knees bent and feet flat on the floor. Place the resistance band around your thighs, just above your knees.
Place your hands behind you for support, with your fingers pointing away from your body and arms straight to stabilize your upper body. Lean back slightly, but keep your spine straight and core engaged.
Press your thighs outward against the resistance of the band, moving only your legs while keeping your upper body still. The movement should originate from your hips as you perform the abduction.
Continue to push outwards until you feel a good stretch in your hips and a strong contraction in the muscles on the outside of your thighs.
Hold the outward position for a brief moment, then slowly return to the starting position while still maintaining tension in the band.
Repeat for the desired number of repetitions and sets, ensuring that your movements are controlled and focused on engaging the hip abductors.
Ensure that your movements are controlled and you are not letting the band snap your knees back together quickly, which could cause injury. Adjust the resistance of the band as needed to match your fitness level.
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Resistance-Band Seated Bent-Knee Abduction FAQs
What muscles does the Resistance-Band Seated Bent-Knee Abduction work?
The Resistance-Band Seated Bent-Knee Abduction mainly works the hip abductors (outer thighs), with help from the core. The main muscles are the gluteus medius and tensor fasciae latae.
What equipment do you need for the Resistance-Band Seated Bent-Knee Abduction?
Resistance bands.
What workout day should the Resistance-Band Seated Bent-Knee Abduction go on?
It belongs on leg day in a push/pull/legs routine.
What are some Resistance-Band Seated Bent-Knee Abduction variations and alternatives?
Similar exercises include the Band Cross Abduction, Loop-Band Standing Hip Abduction, Band Hip Adduction and Band Seated Hip External Rotation.
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