Banded Hip Abduction

How to perform the Banded Hip Abduction

1. Loop a band around both legs just above the knees or around the ankles.
2. Set up seated with knees bent or standing with a slight bend, band already under tension.
3. Press the knees or feet apart by abducting the hips against the band.
4. Because this is glute medius isolation, squeeze at the widest point of the spread.
5. Keep the torso still so the movement comes from the hips, not a body sway.
6. Return under control, resisting the band pulling the legs back together.

Suggested working range: 15–20 reps. Default progression: double progression.

Common mistakes

• •Using body momentum to force the legs apart instead of a controlled abduction.
• •Letting the band snap the knees back together rather than resisting the return.
• •Setting the band so light there is no tension at the start of the range.
• •Rocking the torso to help the legs spread instead of isolating the hips.

Variations & alternatives

Swap in one of these when the equipment is taken or the main lift has stalled.

Seated Hip Abduction Machine

Abductors · Machine

Side-Lying Hip Abduction

Abductors · Bodyweight

Cable Hip Abduction

Abductors · Cable

Banded Clamshell

Abductors · Resistance band

Standing Cable Hip Abduction

Abductors · Cable