Band Seated Hip Abduction
The Band Seated Hip Abduction is a bodyweight exercise that primarily targets the glutes, with assistance from the glutes. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the Band Seated Hip Abduction
- 1Sit tall on a sturdy chair or bench with your feet flat on the floor, knees bent about 90 degrees, and a light loop band placed just above your knees if you’re using one. Keep your chest up, shoulders relaxed, and gently tighten your abs.
- 2Press your knees out to the sides against the band (or your own tension) while keeping your feet planted, and squeeze your glutes for a brief pause. Slowly bring your knees back in with control, exhaling as you press out and inhaling as you return to the middle.
Coach tips
- Keep your feet flat and don’t let them roll to the sides as you push your knees out.
- Go only as wide as you can without your lower back rocking or your hips shifting—control matters more than range.
- Think about squeezing your side glutes the whole time instead of just letting the band snap your knees back in.
Train glutes smarter
One rep, one set. Hypro turns the Band Seated Hip Abduction into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Band Seated Hip Abduction weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much glutes you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Band Seated Hip Abduction fits right into proven hypertrophy and strength templates.
For optimal glutes hypertrophy: aim for 10-20 weekly sets at 65-80% of your 1RM with 1-2 reps in reserve.
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