Single Leg Banded Hip Abduction
Unilateral hip stability and glute activation
Glutes & HipsBeginnerStrengthRaise
At a glance
| Muscles worked | Primary: Glute medius |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Beginner |
| Type | Strength · Raise |
| Sets & reps | 4 sets × 15-20 each leg |
| Estimated calories burned | ~40 kcal |
How to do it
- Step 1: Band aroundone knee
- Step 2: Stand on both legs and squat down with an arched back
- Step 3: draw the banded leg out to the side
- Step 4: Lower slowly
- Step 5: Switch legs
Equipment
- Resistance band optional
Coaching tips
Benefits
Unilateral hip stability and glute activation
Common mistakes
Leaning or compensating with other leg
Make it harder
Stronger band or add pulses
Make it easier
Seated or standing supported
Breathing
Exhale on abduction
Build a workout with this exercise
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Beginner · 4 sets × 15 each sideGeneral 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.