Seated Band Hip Abduction

The seated band hip abduction is an isolation exercise that trains the gluteus medius and minimus by driving the knees apart against a resistance band while you sit upright on a bench. Sitting removes the balance demand of the standing versions, so the tension stays where it belongs, on the outer hip. Why bother with such a small movement? Weak hip abductors let the knee collapse inward during squats, lunges and running, and that inward drift is one of the most common sources of knee pain in recreational lifters. How should you program it? Treat it as accessory work: 2 to 3 sets of 15 to 20 controlled reps, pausing briefly at the end of each press, beat a heavy band moved in a rush. Band placement matters too, since a band that rolls up the thigh stops pulling against the hip and starts pinching the skin.