Banded Hip Abduction

glutes, outer thighsResistance Band

An isolation exercise that targets the outer glutes and hip stabilizers to improve pelvic stability in walking, running, and daily movement.

How to do it

1Place a mini-band around your calves or just above your knees, and stand tall with a soft bend in your standing knee.

2Shift your weight to one side, keeping your torso upright and core engaged.

3Point your working toe slightly inward or straight ahead, then sweep your leg out to the side.

4Pause at the top for a second to squeeze your outer glute.

5Lower your leg back under control without letting the band go completely slack.

Common mistakes

Leaning your torso to the opposite side, taking tension off the glutes and stressing the lower back.

Turning your working toes outward, shifting work to your hip flexors instead of your glute medius.

Letting the leg snap back, losing constant muscle tension.

Breathing

Exhale as you lift your leg out to the side, inhale as you lower it back.

Make it harder or easier

To regress: Hold onto a wall or chair for balance.

To progress: Use a heavier band or place it lower down around your ankles.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.