Band Hip Abduction

Body region

• Glutes

Muscles

Main

• Gluteus Medius
• Gluteus Minimus

Helps

• Gluteus Maximus
• Tensor Fasciae Latae
• Piriformis

Holds

• Quadratus Lumborum
• External Oblique
• Internal Oblique

Equipment

• Resistance Band

Technique

1. Loop a band around both ankles or just above the knees and stand tall, holding a support if needed.
2. Shift your weight to one leg with a soft knee.
3. Lift the other leg straight out to the side against the band, keeping the toes forward.
4. Pause, then return slowly and repeat before switching legs.

Cues

• Keep the torso tall and do not lean away.
• Lead with the heel and keep the toes pointing forward.
• Move slowly; do not let the band snap back.

Common mistakes

• Leaning to the side to lift the leg higher.
• Swinging the leg with momentum.
• Rotating the foot out so the hip flexors take over.

Variations

• Seated Band Hip Abduction

Alternatives

• Hip Abduction Machine
• Side-Lying Hip Abduction