Iso Squat Glute Hip Abduction 10 and 1
Isometric squat with hip abduction pulses at 10 and 1 o'clock positions
LegsIntermediateStrengthAbduction
At a glance
| Muscles worked | Primary: Glute medius and maximus |
|---|---|
| Muscle group | Legs |
| Difficulty | Intermediate |
| Type | Strength · Abduction |
| Sets & reps | 5 sets × 30 reps |
| Estimated calories burned | ~45 kcal |
How to do it
- Step 1: Place band above knees and squat to parallel
- Step 2: Hold isometric squat position
- Step 3: Abduct knees outward at 10 and 1 o'clock angles
- Step 4: Pulse actively while maintaining depth
- Step 5: Stand and rest
Equipment
- Resistance band optional
Coaching tips
Benefits
Isometric squat with hip abduction pulses at 10 and 1 o'clock positions
Common mistakes
Knees caving inward
Make it harder
Longer hold or stronger band
Make it easier
Bodyweight iso squat
Breathing
Steady breathing with active abduction
Build a workout with this exercise
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Intermediate · 3 sets × 10-12 each legGeneral 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.