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Resistance Band Standing Hip Abduction
Resistance band standing hip abduction isolates the gluteus medius and tensor fasciae latae to enhance hip stability, balance, and lower body alignment; used for injury prevention and accessory strengthening.
About Exercise
Equipment
Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Glutes, Abductors
Secondary Muscles
Abs, Lower Back
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
9/10Glute Medius
Abductors
8/10TFL
Abs
4/10Lower Back
3/10Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand with feet hip-width apart and a loop resistance band around your ankles. Engage core and hold a sturdy object for balance if needed.
- Keep torso upright and hips level.
- Slowly lift one leg out to the side against band tension, knee straight.
- Pause briefly at the top to squeeze outer hip.
- Control leg back to start, resisting band pull.
- Switch sides after reps.
- Maintain even weight on standing foot.
Coaching Tips
Form Cues
- Hips square
- Leg straight out
- Squeeze side glute
- No torso tilt
- Control the band
Breathing
Inhale as you lower your leg; exhale as you lift and brace core throughout.
Tempo
2-1-2
Range of Motion
Lift leg until parallel to floor or hips level, without torso lean; full return to midline with control.
Safety
Safety Notes
- Avoid if acute hip or knee pain
- Use lighter band if form breaks
- Stop if lower back strains
- Keep movements slow to prevent momentum
Spotting
No spotting needed; use support object for balance if unstable.
Common Mistakes
- Leaning sideways
- Swinging leg with momentum
- Hiking opposite hip
- Letting band snap back
- Poor core engagement
When to Avoid
- Acute hip impingement
- Recent knee surgery
- Lower back strain
Flexibility Needed
- Adequate hip abduction range
- Basic ankle stability
Build Up First
- Core engagement ability
- Single-leg balance basics
Also known as
Banded Standing Hip Abduction, Standing Side Leg Raise with Band, Resistance Band Lateral Leg Lift
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