Seated Bent-Knee Abduction
The Seated Bent-Knee Abduction mainly works the hip abductors (outer thighs), with help from the glutes & hips. No equipment needed: it uses just your bodyweight.
Seated Bent-Knee Abduction Muscles Worked
Primary
Hip Abductor (gluteus medius); Hip Stabilizer (gluteus minimus)
Secondary
Hip Tensor (tensor fasciae latae); Hip Rotators
How to do the Seated Bent-Knee Abduction
Sit on the floor with your knees bent, feet flat, and place your hands behind you for support.
Keep your feet together and your core engaged while maintaining an upright posture.
Exhale as you lift one knee outward away from the midline, rotating from the hip.
Pause briefly at the top of the movement while keeping your hips stable.
Inhale as you slowly lower your knee back to the starting position in a controlled manner.
Seated Bent-Knee Abduction FAQs
What muscles does the Seated Bent-Knee Abduction work?
The Seated Bent-Knee Abduction mainly works the hip abductors (outer thighs), with help from the glutes & hips. The main muscles are the gluteus medius and gluteus minimus.
What equipment do you need for the Seated Bent-Knee Abduction?
None. The Seated Bent-Knee Abduction is a bodyweight exercise, so you can do it anywhere.
Training calculators
Work out the numbers behind your training before your next session.