Resistance-Band Seated Bent-Knee Abduction
Strengthen & tone your outer thighs and hips with Resistance-Band Seated Bent-Knee Abductions. A simple exercise you can do anywhere!
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Sit on the ground with your knees bent and feet flat on the floor. Place the resistance band around your thighs, just above your knees.
2. Place your hands behind you for support, with your fingers pointing away from your body and arms straight to stabilize your upper body. Lean back slightly, but keep your spine straight and core engaged.
3. Press your thighs outward against the resistance of the band, moving only your legs while keeping your upper body still. The movement should originate from your hips as you perform the abduction.
4. Continue to push outwards until you feel a good stretch in your hips and a strong contraction in the muscles on the outside of your thighs.
5. Hold the outward position for a brief moment, then slowly return to the starting position while still maintaining tension in the band.
6. Repeat for the desired number of repetitions and sets, ensuring that your movements are controlled and focused on engaging the hip abductors.
Ensure that your movements are controlled and you are not letting the band snap your knees back together quickly, which could cause injury. Adjust the resistance of the band as needed to match your fitness level.
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