Standing Single Leg Banded Hip Abduction
Isolates the outer glutes with band resistance while challenging single-leg balance.
Glutes & HipsBeginnerStrengthAbduction
At a glance
| Muscles worked | Primary: glute medius. Secondary: hips |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Beginner |
| Type | Strength · Abduction |
| Sets & reps | 3 sets × 12-15 each side |
| Estimated calories burned | ~24 kcal |
How to do it
- Place a resistance band around the ankles or thighs and stand on one leg.
- Abduct the free leg against the band resistance.
- Squeeze the outer glute at the end range.
- Return with control.
- Complete reps then switch sides.
Equipment
- Resistance Band
Coaching tips
Benefits
Isolates the outer glutes with band resistance while challenging single-leg balance.
Common mistakes
Avoid leaning the torso or using momentum.
Make it harder
Use a stronger band or add a pause.
Make it easier
Hold onto a support or use a lighter band.
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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Beginner · 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.