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Resistance Band Side-Lying Hip Abduction
Resistance band side-lying hip abduction that targets gluteus medius and minimus to improve hip stability and balance; used in rehab and conditioning to prevent knee and hip injuries.
About Exercise
Equipment
Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Glutes, Abductors
Secondary Muscles
Hip Flexors, Glutes
Popularity Score
7
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
Abductors
8/10TFL
Hip Flexors
4/10Iliopsoas
Glutes
3/10Glute Max
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie on your side on a mat with legs straight and stacked, resistance band looped around ankles or above knees. Support head with arm.
- Engage core to stabilize pelvis.
- Lift top leg straight up against band resistance, leading with heel.
- Keep toes pointed forward and hips stacked.
- Pause briefly at top with glute squeeze.
- Lower top leg slowly to start position.
- Switch sides after reps.
Coaching Tips
Form Cues
- Hips stacked
- Lead with heel
- Core tight
- No hip rotation
Breathing
Inhale as you lower the leg; exhale as you lift and squeeze glute.
Tempo
3-1-2
Range of Motion
Lift top leg to 45 degrees or until parallel to floor, maintaining straight leg and neutral hips.
Safety
Safety Notes
- Avoid if acute hip pain
- Start with light band
- Maintain neutral spine
- Stop if discomfort in lower back
Spotting
Not required; self-supported exercise.
Common Mistakes
- Rolling hips forward or back
- Using momentum
- Bending top knee
- Lifting bottom leg
When to Avoid
- Acute hip injury
- Severe knee pain
- Recent hip surgery
Flexibility Needed
- Adequate hip abduction range
- Spinal alignment ability
Build Up First
- Basic core engagement
- Side-lying stability
Also known as
Banded Side-Lying Hip Abduction, Side-Lying Banded Hip Abduction, Theraband Side Hip Abduction
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