Modified Tree Pose Hip Abduction Resistance Band
Balance-challenging tree-pose variation with band resistance for outer-glute strength.
Glutes & HipsIntermediateStrengthAbduction
At a glance
| Muscles worked | Primary: glute medius. Secondary: core, hips |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Intermediate |
| Type | Strength · Abduction |
| Sets & reps | 3 sets × 10-12 each side |
| Estimated calories burned | ~24 kcal |
How to do it
- Stand in a modified tree-pose position with a band around the thighs or ankles.
- Abduct the working leg against the band while balancing.
- Squeeze the outer glute at the top.
- Return with control.
- Complete reps then switch sides.
Equipment
- Resistance Band
Coaching tips
Benefits
Balance-challenging tree-pose variation with band resistance for outer-glute strength.
Common mistakes
Avoid collapsing the standing hip or losing balance.
Make it harder
Use a stronger band or reduce support.
Make it easier
Hold onto a wall or support.
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.
Try it free in BmarchaiMore glutes & hips exercises
Glute Back Hyperextension
Intermediate · 3 sets × 10-12 repsStanding External Hip Rotation Warmup Stretch
Beginner · 30 secondsSide Plank Outer Thigh Runner
Intermediate · 4 sets × 12-15 each sideBehind the Back Kick and Toe Tap
Beginner · 4 sets × 15 each sideRunners Pulley Kickback Strap Below Knee V2
Intermediate · 4 sets × 15 each sideBanded Hip Abduction Sitting on Ground
Beginner · 4 sets × 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.