Band Hip Abduction

Band Hip Abduction


This exercise involves lying on your side and lifting your top leg away from your body while keeping your foot flexed. It targets the muscles in your outer hip and can help improve hip stability and prevent injuries. Using a resistance band can increase the difficulty of the exercise.

Muscle Group

Equipment Required

Band Hip Abduction Instructions

  1. Begin by lying on your side with your legs straight and stacked on top of each other.
  2. Place a resistance band around your ankles and hold onto something stable with your top hand for balance.
  3. Engage your core and glutes to lift your top leg up as high as you can while keeping it straight.
  4. Hold for a few seconds at the top of the movement, then slowly lower your leg back down to the starting position.
  5. Repeat for the desired number of reps, then switch sides and repeat the exercise with your other leg.

Band Hip Abduction Form & Visual

Band Hip Abduction

Band Hip Abduction Benefits

  • Strengthens the hip abductor muscles
  • Improves hip stability and balance
  • Helps prevent injuries in the hips, knees, and lower back
  • Can be done anywhere with a resistance band
  • Can be modified for different fitness levels

Band Hip Abduction Muscles Worked

  • Gluteus medius
  • Gluteus minimus
  • Tensor fasciae latae

Band Hip Abduction Variations & Alternatives

  • Standing band hip abduction
  • Seated band hip abduction
  • Lateral band walk
  • Clamshell with band
  • Fire hydrant with band