Banded Lying on Ground Hip Abduction
Side-lying banded hip abduction that strengthens the outer glutes and hip stabilizers.
Glutes & HipsBeginnerStrengthAbduction
At a glance
| Muscles worked | Primary: glute medius. Secondary: hips |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Beginner |
| Type | Strength · Abduction |
| Sets & reps | 4 sets × 15 each side |
| Estimated calories burned | ~20 kcal |
How to do it
- Lie on your side with a band around the knees or ankles.
- Raise the top leg against the band resistance.
- Squeeze the outer glute at the top.
- Lower with control.
- Complete 15 reps then switch sides for 4 sets.
Equipment
- Resistance Band
Coaching tips
Benefits
Side-lying banded hip abduction that strengthens the outer glutes and hip stabilizers.
Common mistakes
Avoid rolling the pelvis or using momentum.
Make it harder
Increase band tension or slow the tempo.
Make it easier
Reduce band tension.
Breathing
Exhale as you raise, inhale as you lower.
Build a workout with this exercise
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Intermediate · 3 sets × 10-15 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.