Standing Banded Hip Abduction

Resistance-band variation: resistance increases as the band stretches and allows training with little equipment by adjusting anchor and starting tension.

• Isolation
• banda
• Beginner

How to do it

• Check the band and anchor before every set
• Start with enough tension to maintain resistance
• Control the return and do not let the band pull you back

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 a damaged band or unsafe anchor
• Shortening the range because end-range resistance is too high

Muscles worked

Primary

• Glutes

Alternatives

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