Standing Band Hip Abduction

Glutes, Hip AbductorsResistance Band

An isolation movement targeting the outer glutes using a loop band. Improves pelvic stability crucial for walking and running.

How to do it

1Place a resistance band around your lower legs and stand tall.

2Shift your weight onto one leg and lift the other foot slightly off the floor.

3Slowly raise your working leg out to the side against the band's resistance.

4Hold a brief pause at peak contraction.

5Lower the leg back down under control, keeping light tension on the band.

Common mistakes

Leaning your torso to the opposite side to cheat the leg lift.

Turning the working foot toe-up, shifting tension off the side glute.

Letting the band snap your leg back without controlling the eccentric phase.

Breathing

Exhale as you raise your leg to the side; inhale as you lower it back under control.

Make it harder or easier

To make it easier, hold onto a wall or sturdy support for balance.

To make it harder, use a heavier band or hold the leg out at the top for a few seconds.

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.