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Glutes Resistance Band Beginner Compound Video

How to do the Seated Knee Abductions

Primary: Glutes.

A seated isolation move for the outer glutes.

Demo video: Seated Knee Abductions · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Sit on the edge of a chair with a band above your knees.

  2. 2

    Push your knees outward against the band.

  3. 3

    Return to the start slowly.

Coaching cues

  • Sit tall.
  • Controlled movement.
  • Focus on the lateral glutes.

Sets, reps and where it fits

Muscle

3–4 × 12–16

rest 60–90 s

Strength

4–5 × 4–6

rest 2–3 min

Fat loss

3 × 12–16

rest 45–60 s

Impact: low Knee stress: low Spine load: low Home-friendly

Seated Knee Abductions alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Banded Glute BridgeResistance Band · beginner Banded Lateral WalkResistance Band · beginner Resistance Band Hip AbductionResistance Band · beginner Cable Glute KickbackCable · beginner ClamshellBodyweight · beginner Donkey KickBodyweight · beginner

Frequently asked questions

What muscles does the Seated Knee Abductions work?

Primary: Glutes.

How many sets and reps of Seated Knee Abductions should I do?

For muscle: 3–4 sets of 12–16 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Seated Knee Abductions?

Same movement pattern, different equipment: Banded Glute Bridge, Banded Lateral Walk, Resistance Band Hip Abduction, Cable Glute Kickback, Clamshell, Donkey Kick.

Is the Seated Knee Abductions good for beginners?

Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.