Side-Lying Hip Abduction with Band

Body region

• Glutes

Muscles

Main

• Gluteus Medius
• Gluteus Minimus

Helps

• Gluteus Maximus
• Tensor Fasciae Latae

Holds

• Quadratus Lumborum
• External Oblique
• Internal Oblique

Equipment

• Resistance Band

Technique

1. Lie on your side with a loop band around your thighs just above the knees and the legs straight.
2. Rest your head on your arm and keep the hips stacked.
3. Raise the top leg toward the ceiling against the band, toes pointing forward.
4. Lower slowly and repeat, then switch sides.

Cues

• Keep the hips and shoulders stacked.
• Lead with the heel and keep the leg slightly behind the body line.
• Move slowly so the band does not snap back.

Common mistakes

• Rolling the pelvis backward.
• Swinging the leg with momentum.
• Rotating the toes up to the ceiling.

Alternatives

• Side-Lying Hip Abduction
• Banded Clamshell