Band Hip Abduction
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The band hip abduction loops a band above your knees while you push your leg outward against it, either standing or lying on your side. It isolates the glutes without needing a machine. It suits beginners training for reps at home or in the gym, mainly as a main lift for the hips.
- Muscles
- Glutes
- Equipment
- Resistance band
- Logged as
- Reps
How to
- Place the band just above your knees and stand or side-lie.
- Keep your torso still and core braced.
- Push your knee or leg outward against the band.
- Return slowly without letting the band snap back.
Form cues
- Point your toes forward instead of turning them out.
- Keep your hips level, do not rock to the side.
- Feel the work on the side of your hip, not the knee.
Common mistakes
- Torso rocks sideways to swing the leg. Anchor your ribs and hips so only the leg drives the motion.
- Leg swings with momentum instead of control. Slow the lift down and control the return.
- Leg drifts forward instead of lifting straight out. Keep the leg path directly out to the side.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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