Standing Banded Hip Abduction

Standing hip abduction with the band around the ankles or thighs.

• Isolation
• banda
• Beginner

How to do it

• Band around the ankles or thighs; open the leg without leaning the torso
• Keep the pelvis still and the torso steady; open without rotating
• Pause briefly at full opening and return under control

Sets, reps and tempo

Ranges: 15–20 per leg · 0–1 RIR

Tempo: Open for 1 s, squeeze, close for 2 s resisting

Common mistakes

• Using momentum by flinging the leg
• Leaning the torso to reach farther

Muscles worked

Primary

• Glutes

Alternatives

• Cable Hip Abduction
• Hip Abduction Machine
• Cable Glute Kickback
• Glute Bridge