Banded Knee Bent Partial Curtsy Hip Abduction
Partial curtsy position combined with banded abduction for targeted outer-glute activation.
Glutes & HipsIntermediateStrengthAbduction
At a glance
| Muscles worked | Primary: glute medius & glutes. Secondary: hips |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Intermediate |
| Type | Strength · Abduction |
| Sets & reps | 3 sets × 12-15 each side |
| Estimated calories burned | ~26 kcal |
How to do it
- Place a resistance band around the thighs or ankles and set up in a partial curtsy stance.
- Drive the working leg outward against the band.
- Squeeze the outer glute at the end range.
- Return with control.
- Complete reps then switch sides.
Equipment
- Resistance Band
Coaching tips
Benefits
Partial curtsy position combined with banded abduction for targeted outer-glute activation.
Common mistakes
Avoid letting the knee cave or losing band tension.
Make it harder
Use a stronger band or increase depth slightly.
Make it easier
Perform a standard banded side step.
Breathing
Exhale as you abduct, inhale as you return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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