Library / Glutes
Resistance Band Seated Hip Abduction
Bands · Isolation · Isolation
Glutes Hamstrings Joint friendly
Default prescription & biomechanics
- Primary muscles
- Glutes
- Secondary muscles
- Hamstrings
- Equipment
- Bands
- Movement pattern
- Isolation (Push force)
- Difficulty
- Intermediate
- Working rep range
- 10-12 reps per set
- Between-set interval
- 90 seconds rest
Step-by-step coaching cues
- Sit on the bench with the resistance band around your knees and position your hips against the backrest
- Rest your hands on the bench beside your hips
- Position your knees side by side
- Perform the movement of separating your knees in a controlled manner
Joint & safety considerations
No specific joint contraindications are flagged for Resistance Band Seated Hip Abduction. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Ankle-Cuff Cable Glute Kickback | Cable swap | Cable |
| Cable Bent Over Neutral Grip Kickback with Rope Attachment | Cable swap | Cable |
| Cable Bent-Over Rope Triceps Kickback | Cable swap | Cable |
| Cable Hip Abduction | Cable swap | Cable |
| Cable Neutral Grip Kickback | Cable swap | Cable |
| Dumbbell Kickback | Dumbbell swap | Dumbbell |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.