# Band Hip Abduction

URL: https://heatsy.app/ex/band-hip-abduction

Also known as: Resistance Band Hip Abduction, Banded Standing Hip Abduction, Standing Band Hip Abduction, Band Standing Abduction, Standing Banded Hip Abduction, Band Leg 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](https://heatsy.app/ex/seated-band-hip-abduction)

## Alternatives

- [Hip Abduction Machine](https://heatsy.app/ex/machine-hip-abduction)
- [Side-Lying Hip Abduction](https://heatsy.app/ex/side-lying-hip-abduction)