Exercise guide
Band Cross Abduction
- Beginner
- Isolation
- Rep-based
- Lower legs
The Band Cross Abduction targets the gluteus medius and minimus by starting the movement from a crossed position, increasing the range of motion and tension on the lateral hip. This exercise is excellent for improving hip stability, pelvic alignment, and lateral glute development.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Place a mini-band around your ankles or just above your knees.
- Stand tall with your feet hip-width apart, holding onto a wall or sturdy rack for balance.
- Shift your weight onto your standing leg and cross the working leg slightly in front of the standing leg so the band is taut.
- Maintain a slight bend in the standing knee and engage your core to keep your pelvis level.
How to do it
- Exhale as you lift the working leg out to the side away from your body in a controlled arc.
- Lead with the heel and keep your toes pointed forward or slightly inward to isolate the glutes.
- Inhale as you slowly return the leg across the midline of your body to the starting position.
- Maintain a steady 2-1-2-0 tempo: 2 seconds out, a 1-second hold at the peak, and 2 seconds back.
Form checklist
- Keep your torso perfectly upright; do not lean toward the supporting side as you lift.
- Ensure the movement occurs only at the hip joint, not by tilting the pelvis or arching the lower back.
- Keep the working leg straight but not locked out.
- Avoid letting the band snap your leg back; control the eccentric phase entirely.
Pro tips
- To maximize glute medius activation, think about pushing your heel 'out and back' at a 15-degree angle rather than strictly to the side.
- Keep the glute of your standing leg squeezed tight; it works isometrically to stabilize your entire lower body.
Make it harder
- Perform the exercise without holding onto a support to challenge your core and balance.
- Pause for 3 seconds at the point of maximum abduction to increase time under tension.
Frequently asked
- What muscles does the band cross abduction work?
- The band cross abduction primarily targets the glutes, and also works the adductors as secondary muscles.
- What equipment do you need for the band cross abduction?
- The band cross abduction uses resistance band.
- Is the band cross abduction good for beginners?
- Yes. The band cross abduction is a beginner-friendly movement and a strong foundation to build on.