Band Hip Abduction
A standing band-resisted hip abduction that targets the glute medius and primes the hips for squats, deadlifts, and running.
- Works
- Glutes
- Equipment
- Band
How to
- 1Loop a mini band around both ankles or just above the knees, depending on resistance preference.
- 2Stand tall with feet hip-width apart and a slight bend in the knees, hands on hips for balance.
- 3Shift your weight onto your left leg and press your right leg straight out to the side against the band.
- 4Pause briefly at the top of the lift, feeling the squeeze in the side of your right hip.
- 5Lower the right leg back to the starting position with control, keeping tension on the band throughout.
- 6Complete 12 to 15 reps per side, alternating legs once the working glute is fully fatigued.
Common mistakes
- Leaning the torso to the opposite side to swing the leg out, which removes load from the glute medius.
- Letting the hips rotate forward as the leg lifts, turning the movement into a hip-flexor exercise.
- Using a band so heavy that form breaks — start light to feel the glute working, then progress.
- Rushing the eccentric and letting the band snap the leg back in, losing half the time-under-tension.