These are great for hitting your abductor muscles, Bailey said, which help rotate your legs at your hips. She noted that seated abductions especially target your glute maximus, the largest muscle in your butt, and your glute medius, which is located at the sides of your pelvis.
- Sit on the floor with your elbows resting on a bench (or chair, etc.) behind you and a booty band around the bottom of your thighs. Make sure you're seated tall, lengthening through your spine. Do not slouch.
- Open your knees to either side, pushing against the booty band for resistance as you do.
- Go as far as your hips allow without causing pain, then bring your knees back together. This counts as one rep.
- Bailey said to do 20 to 25 reps.
Image Source: Bailey Ducommun