Banded Standing Hip Abduction

GlutesResistance Band

An isolation move designed to target the gluteus medius and minimus. Performing this standing with a band strengthens the outer hip and improves pelvic stability. Work one leg completely before switching sides.

How to do it

1Loop a mini-band around your shins and stand tall with feet hip-width apart.

2Shift your weight onto your standing leg, keeping a soft bend in that knee for stability.

3Exhale and kick your working leg out to the side without turning your foot outward.

4Pause briefly at peak extension, feeling your outer glute contract.

5Slowly return your leg to the starting position while keeping tension on the band.

Common mistakes

Leaning your torso to the opposite side, taking work away from the target glute.

Turning your working foot toes-up, shifting the load into your quads.

Letting the leg snap back quickly, losing control of the negative phase.

Breathing

Exhale as you kick your leg to the side, and inhale as you bring it back in.

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.