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Exercise guide
Banded Standing Hip Abduction
This isolation exercise targets the gluteus medius and maximus, improving hip stability and strength by abducting the leg against band resistance.
What this exercise works
- Muscles
- gluteus medius · gluteus maximus
- Goals
- hypertrophy
- Equipment
- Resistance band
- Category
- Strength
- Difficulty
- beginner
Demonstration
Step 1
Step 2
How to perform the movement
- Place a loop band around your ankles or just above your knees.
- Stand tall with a slight bend in your knees and brace your core.
- Shift your weight onto one leg, maintaining a stable torso.
- Slowly abduct the free leg out to the side, feeling the glute contract.
- Control the movement as you return the leg to the starting position.
- Complete all reps per side before switching.
Technique cues and common mistakes
- Keep your torso upright and avoid leaning to the side.
- Focus on a controlled movement, not momentum.
- Ensure the band maintains tension throughout the entire range of motion.
- Initiate the movement from your hip, not your foot.