Band Standing Hip Abduction

How to do it

1. Place a loop band around your ankles or just above your knees.
2. Stand tall with a slight bend in your knees and brace your core.
3. Shift your weight onto one leg, maintaining a stable torso.
4. Slowly abduct the free leg out to the side, feeling the glute contract.
5. Control the movement as you return the leg to the starting position.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

How it compares

Compared with the Hip Abduction (Machine), it loads Glutes 20 points higher, Abductors (outer hip) 15 points lower. It needs Resistance bands where the other uses Machines. Compared with the Step-Ups, it loads Quads 85 points lower, Glutes 55 points lower, Abductors (outer hip) 45 points higher. It needs Resistance bands where the other uses Dumbbells + Bench.

Other ways to train this

• Hip Abduction (Machine) Machines
• Band Lateral Walk Resistance bands
• Side-Lying Hip Abduction Bodyweight
• Clamshells Bodyweight
• Band Seated Hip Abduction Resistance bands

Other exercises for the Abductors (outer hip)

• Step-Ups 40% DumbbellsBenchIntermediate
• Bulgarian Split Squat 40% DumbbellsBenchIntermediate
• Side Plank 40% Bodyweight
• Dumbbell Lunges 35% DumbbellsIntermediate

Exercise illustrations and data by RepDB (repdb.co), used under licence.