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Resistance Band Hip Hinge Abduction
A resistance band exercise combining hip hinge and abduction that targets glutes medius and maximus to build hip stability and improve lower body mechanics; ideal for glute activation and squat technique.
About Exercise
Equipment
Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Glutes, Abductors
Secondary Muscles
Lower Back, Abs
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
10/10Glute Medius, Glute Max
Abductors
8/10TFL
Hamstrings
6/10Lower Back
4/10Erector Spinae
Abs
3/10Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Place a mini resistance band just above your knees. Stand with feet shoulder-width apart, toes forward.
- Push hips back to hinge, keeping back flat and shins vertical.
- Hold hinged position with slight knee bend.
- Allow knees to cave slightly inward.
- Push knees outward against band using outer glutes.
- Pause 1-3 seconds at peak abduction.
- Slowly return knees to center, resisting band.
- Repeat for reps while maintaining hinge.
Coaching Tips
Form Cues
- Hinge from hips
- Keep back flat
- Squeeze outer glutes
- Knees track outward
- Core tight
- No back rounding
Breathing
Inhale as you return to center; exhale forcefully as you push knees outward and brace core.
Tempo
2-2-1
Range of Motion
Hinge until you feel hamstring stretch with back neutral; abduct until thighs are parallel to floor or full tension without pelvic tilt.
Safety
Safety Notes
- Avoid if acute lower back pain
- Stop if knee discomfort
- Use lighter band if form breaks
- Engage core to protect spine
Spotting
No spotting needed; use mirror for form check or partner for verbal cues on back neutrality.
Common Mistakes
- Rounding lower back
- Using momentum
- Knees collapsing inward excessively
- Hiking hips
- Poor band tension maintenance
When to Avoid
- Acute lower back injury
- Knee instability
Flexibility Needed
- Adequate hip flexion for hinge
- Ankle dorsiflexion for stable stance
Build Up First
- Basic hip hinge proficiency
- Familiarity with band resistance
Also known as
Banded Hip Hinge Abduction, Mini Band Glute Hinge Abduction, Resistance Band Glute Activation Hinge
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