Banded Bent Over Hip Abduction with a Dumbbell
Banded bent-over abduction with dumbbell for glute isolation
LegsIntermediateStrengthAbduction
At a glance
| Muscles worked | Primary: Glute medius |
|---|---|
| Muscle group | Legs |
| Difficulty | Intermediate |
| Type | Strength · Abduction |
| Sets & reps | 3 sets × 12-15 each leg |
| Estimated calories burned | ~50 kcal |
How to do it
- Step 1: Hinge at hips holding dumbbell
- Step 2: Place band above knees
- Step 3: Abduct working leg outward
- Step 4: Squeeze glute
- Step 5: Switch legs
Equipment
- Resistance band and dumbbell optional
Coaching tips
Benefits
Banded bent-over abduction with dumbbell for glute isolation
Common mistakes
Rounding lower back
Make it harder
Heavier band or dumbbell
Make it easier
Bodyweight version
Breathing
Exhale on abduction
Build a workout with this exercise
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Side Step Skips
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Beginner · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.