Skip to main content

Band Hip Abduction

Step by step instructions, muscle activation and variants for the Band Hip Abduction.

EasyGlutes

About this exercise

Band Hip Abduction is a standing isolation exercise that targets the outer thighs and glutes using a resistance band. One leg lifts out to the side against the band's resistance, developing hip abductor strength and lateral hip stability.

How to Perform

  • Anchor a resistance band to a sturdy fixed object at ankle height and loop the other end around your working ankle
  • Stand sideways to the anchor point with the working leg closest to it, balancing on the other leg
  • Stand tall with your core engaged and hold a wall or support for balance if needed
  • Keeping your working leg straight, lift it out to the side away from the anchor point
  • Raise it as high as you can without tilting your torso or hiking your hip
  • Hold briefly at the top, then slowly lower the leg back to the starting position
  • Complete all reps on one side, then switch legs

Muscle Activation

Primary
Glutes
Secondary
Outer thighs

About the Band Hip Abduction

The Band Hip Abduction is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

You may also like

3-Point Standing Hops

Bodyweight · Medium
GlutesQuadricepsCalvesHamstringsCore

4 Corners Curtsy

Bodyweight · Medium
GlutesQuadricepsHamstringsInner thighs

4-Cone Single Foot Lateral Hops

Bodyweight · Medium
GlutesQuadricepsCalvesCoreOuter thighs

4-Way Single Leg Hop

Bodyweight · Medium
GlutesQuadricepsHamstringsCalvesCore