Hip Abduction (Resistance Band)
Also called Band Hip Abduction
How to do it
Sit tall on a bench with both feet planted and a loop band above the knees. Press both knees outward while keeping the feet down and pelvis level, pause while squeezing the outer hips, then return slowly without letting the knees collapse inward.
Setup
Sit near the edge of a stable bench with feet flat and knees bent around 90 degrees. Place a loop band above the knees, keep the pelvis level, torso tall, and band centered.
Where you should feel it
At both outer hips and upper glutes with resistance increasing as the knees separate, while the core holds the seated posture. Keep the feet planted.
When to use it
Use for portable bilateral outer-hip activation, warm-ups, or higher-repetition accessory work. Smooth sets of 15-30 reps suit the band.