Resistance Band Standing Hip Abduction

Muscles worked

Setup

1. Place a mini-band around your ankles (harder) or just above your knees (easier).
2. Stand tall with feet hip-width apart and a slight bend in both knees.
3. Place your hands on your hips for feedback or hold onto a wall or sturdy rack for balance.
4. Shift your weight onto your standing leg while keeping your core braced and chest up.

How to do it

1. Exhale as you lift your working leg out to the side in a controlled arc, keeping the foot flexed.
2. Lift the leg only as high as you can without tilting your torso or shifting your hips to the side.
3. Inhale as you slowly resist the band's tension to return the leg to the starting position.
4. Maintain a 2-1-2 tempo (2 seconds out, 1-second pause, 2 seconds back) and complete all reps on one side before switching.

Form checklist

• Keep your toes pointed forward or slightly inward; do not let the foot rotate outward.
• Maintain a perfectly upright torso; avoid leaning toward the supporting leg to 'cheat' the range of motion.
• Keep the standing knee slightly bent and stable, not locked out.
• Ensure the movement comes strictly from the hip joint, not the lower back.

Pro tips

• Think about 'leading with your heel' to ensure the gluteus medius is doing the work rather than the hip flexors.
• Focus on a hard squeeze at the top of the movement to maximize the mind-muscle connection with the outer glute.

Make it harder

• Move the band lower toward the mid-foot to increase the lever arm and resistance.
• Perform the exercise without holding onto any support to force the standing leg's stabilizers and core to work harder.

Frequently asked

What muscles does the resistance band standing hip abduction work?

The resistance band standing hip abduction primarily targets the glutes, and also works the adductors as secondary muscles.

What equipment do you need for the resistance band standing hip abduction?

The resistance band standing hip abduction uses resistance band.

Is the resistance band standing hip abduction good for beginners?

Yes. The resistance band standing hip abduction is a beginner-friendly movement and a strong foundation to build on.

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