Isolationband
Seated Band Hip Abduction
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 15–20 reps (30–50% 1RM, RPE 5–7)
Strength
Max Power
3–4 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
Endurance
Stamina
2–3 sets × 20–25 reps (20–40% 1RM, RPE 5–6)
📋How to Perform
- Sit on a bench with a resistance band looped around your thighs
- Position the band just above your knees
- Sit upright with feet flat on the floor hip-width apart
- Engage your core and keep your back straight
- Push your knees outward against the band resistance
- Continue until you feel strong contraction in outer glutes
- Hold the peak contraction for 1 second
- Slowly return to starting position with control
💡Coaching Cues
- ✓
Push knees wide apart
- ✓
Keep torso upright
- ✓
Squeeze glutes at peak
- ✓
Control the return
- ✓
Maintain constant tension
- ✓
Focus on outer glutes working
⚠️Common Mistakes
- ✗
Leaning backward
- ✗
Not pushing wide enough
