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Seated Banded Outer-Thigh Press

IntermediateStrengthTier T2

Sit tall near the front of a chair with a flat loop band around both legs above the knees. Push both knees outward against the band and hold, keeping your feet flat. You may feel your muscles working during the press.

Targets: Hip

Stop if

If pain occurs in the joints or muscles, stop, check your position and try again; if it persists, seek advice from your Postural Stability Instructor.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

chair, resistance_bands

Home Options

  • resistance band + chair

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Prepare a space and have the exercise band and a glass of water ready before starting; wear comfortable clothes and supportive footwear.
  • Aim to do this exercise, along with the rest of the Main Exercises, twice per week alongside an exercise class and walks; if using this without a supervised exercise session, consult a GP first.
  1. A woman sitting tall near the front of a plain chair, both feet flat on the floor at hip width, a flat band looped around both legs just above the knees, both hands resting on her thighs.

    Step 1 of 3

    Sit tall near the front of your chair with your feet and knees at hip width, the band looped flat around both legs just above the knees.

  2. The same woman still sitting tall, both knees now pressed outward past hip width against a visibly tauter band loop, both feet still flat on the floor at the same spot, both hands resting on her thighs.

    Step 2 of 3

    Push both knees outward against the band and hold; keep your feet flat on the floor and your back tall.

  3. A woman sitting tall near the front of a plain chair, both feet flat on the floor at hip width, a flat band looped around both legs just above the knees, both hands resting on her thighs.

    Step 3 of 3

    Sit tall near the front of your chair with your feet and knees at hip width, the band looped flat around both legs just above the knees.

What you should feel

Feeling the muscles working during the press, or slight muscle soreness the next day, is normal and shows the exercise is working.

Breathing

  • Breathe normally throughout and enjoy yourself.

Safety Information

While exercising, if you experience chest pain, dizziness or severe shortness of breath, stop immediately and contact your GP, or call an ambulance if you feel very unwell and the symptoms do not go away when you stop exercising. If you experience pain in your joints or muscles, stop, check your position and try again, and seek advice from your Postural Stability Instructor if the pain persists. Feeling the muscles working, or slight muscle soreness the next day, is normal and shows the exercise is working. Use a sturdy, stable chair, or a more sturdy support such as the kitchen worktop or breakfast table if an instructor or therapist recommends it, and wear comfortable clothes and supportive footwear. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.