4 Seated Banded Hip Abductions With Resistance Band (Get Curvier Glutes)

seated banded hip abductions

Last Updated on June 16, 2022 by Femniqe


Seated banded hip abductions is a very underated exercise.

And if you start doing it regularly you’ll notice your glutes become rounder and curvier over time, as it mostly works the side gluteal muscles.

Another big advantage of seated band abductions is that it can be done anywhere whether you’re at home, work or the gym.

In this quick guide, you’ll learn the only 2 seated banded hip abductions exercise you need to really develop your side butt muscles. And as a bonus 2 other non-seated hip abductions variations that will lead to even better results.

Best Seated Banded Hip Abduction Exercise Variations

1. Banded Seated Hip Abduction Pulses

This exercise brings the burn very fast, especially in the gluteus medius muscle. Because of the short range pulses it will definitely challenge your side glute muscles.

banded seated hip abduction pulses

How to do it:

  • Put the resistance band around both thighs then sit down on the edge of the chair as shown in the image above
  • Slowly pull your thighs apart until you feel some tension from the band but not too much, that will be your starting point
  • Now you’re going to further widen thighs apart as far as possible until you feel the maximum tension from the band
  • Repeat the pulse movement in-and-out for 10-15 reps before returning to position A as shown above
  • Aim to do 2-3 sets of 10-12 reps

2. Hip Abduction With Side Leg Circles

Whether you have a resistance band or not you can still reap the benefits of this exercise. You’ll be mainly working the gluteus minimus and medius muscles with this move.

This makes one of the best seated banded hip abduction exercises for developing curvier glutes.

glute band hip abduction with side leg circles

How to do it:

  • Sit down on a chair with your starting position with right leg lifted in midair slightly bent as shown above in the image
  • In a slow and controlled manner you’re going to create a circular motion with your right leg
  • Perform the move for 30 seconds then do the other leg.
  • Aim to do 3 sets 30 seconds on each leg for maximum muscle engagement

Non-Seated Band Abductions Exercises To Grow Rounder Glutes And Hips

Even though these hip abduction exercises aren’t perform seated, if you’re really serious about growing perfectly shaped glutes then you should also add these exercises to your routine.

3. Supine Hip Abduction 

Almost similar to Banded Seated Hip Abduction pulses except this time you’ll get the vertical resistance from gravity. 

And remeber when it comes on to glute training, the more resistance the better.

Supine Hip Abduction exercise

How to do it:

  • Put on the band around your thighs then lie down on your back as shown in positon A of the image above
  • Slowy widen your thighs far apart as possible until you feel the maximum tension from the band, hold position B for at least 2-3 seconds
  • Then return to starting position A and repeat the move
  • Do 4 sets of 12 reps to really work those gluteal muscles

4. Side Lying Hip Abductions

If your goal is to also develop rounder and fuller hips then you want to add this exercise to your routine.

side lying hip Abductions

How to do it:

  • Put on the resistance band around both ankles then lie down on your left side as demonstrated above in position A
  • Make sure your right leg is a few inches above your left leg extended straight in midair
  • Now raise your right leg upwards into position B, until you feel the maximum tension in the band, hold the position for 2 seconds
  • Return to starting position A and repeat the move 
  • Aim to 3 sets of 12 reps on each leg

What Muscles Does Seated Hip Abduction Work?

The hip abductor muscles are a group of muscles that work together to move the leg away from the body.(1

These muscles are located on the outer side of the hip and thigh.

The main muscles that make up the hip abductor group are the gluteus medius and minimus, the tensor fasciae latae, and the sartorius. These muscles work together to lift the leg out to the side and keep the hip stable.

Image showing the hip abductor muscles worked with Seated Banded Hip Abductions

The gluteus medius and minimus are the largest muscles in the hip abductor group.(2)

These muscles are important for walking, running, and climbing stairs. The hip abductor muscles also help to stabilize the hip joint and keep the leg from moving too far inward.

Do Seated Hip Abductions Work For Glutes Growth?

Seated banded hip abductions are a great way to activate and grow the glutes. 

Doing regular glute abduction exercises like the ones above strengthen your gluteal muscles to become more activated during bigger compound movements like squats, deadlifts and hip thrust.

As a results your glutes are more fired-up and more engaged which leads to glutes growth.

While the gluteus medius and minimus are responsible for hip abduction, which is the movement of the leg away from the midline of the body, it is also responsible for stabilizing the hip and keeping the pelvis level when walking.

Plus it’s very important for proper lower body mechanics and for preventing knee and hip injuries. When the gluteus medius is weak, it can lead to knee pain, hip pain, lower back pain and slow glute growth.

Seated hip abductions help to strengthen the gluteus medius and can be done with or without resistance. 

The Best Glute Band For Hip Abductions 

There are actually a few different types of glute bands on the market, each with their own benefits and drawbacks. Here are a few things to keep in mind when shopping for a glute band:

– Consider What Type Of Resistance You Need

If you are a beginner, you may not need a lot of resistance, but if you are more experienced, you may want a heavier band.

– Think About The Material The Band Is Made Out Of

Some bands are made out of latex, while others are made out of fabric. Each has its own advantages and disadvantages, so choose the material that is right for you.

– Consider The Price

Glute bands range in price from around $10 to $30, so choose the band that fits your budget.

Seated Banded Hip Abductions Done Right Give Results

So to get the best results with seated banded hip abductions, add exercise #1 and #2 above to your butt workout routine. But don’t forget to also do the non-seated hip abduction to even chalellenge your glutes muscles more.

If you want to see an example of a glute workout routine properly incorporating band hip abductions, check out the video below:


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