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Last updated February 2, 2026
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abductorsglutes
Hip Abduction (Band)
Place a band around your knees. Stand or sit and push your knees outward against the band. Great for waking up the glutes.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Medium
- Calorie Burn
- Low
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
side glutes (med)
Secondary
side glutes (min)
Equipment & setup
What you need and how to position yourself before starting.
Equipment
resistance band
Movement pattern
Bilateral
Posture
Seated
Tracking parameters
reps
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Find a resistance band and place it around your legs, just above your knees.
- Stand with your feet hip-width apart and your knees slightly bent.
- Step 2Position Your Body
- Engage your core and maintain a straight posture.
- Ensure your shoulders are relaxed and your gaze is forward.
- Step 3Initiate the Movement
- Shift your weight onto one leg while keeping the other leg slightly bent.
- This will be your stabilizing leg.
- Step 4Abduct the Leg
- Slowly lift the other leg out to the side, keeping your knee straight and your foot flexed.
- Focus on using your hip muscles to control the movement.
- Step 5Return to Start
- Lower your leg back to the starting position with control.
- Ensure that you do not let the band pull your leg back too quickly.
- Step 6Repeat
- Perform the desired number of repetitions on one leg before switching to the other leg.
- Maintain proper form throughout each repetition.
- Step 7Finish the Exercise
- After completing your sets, carefully remove the resistance band.
- Take a moment to stretch your legs and relax.