About this exercise
A standing hip abduction exercise performed with a resistance band crossed in front of the body. The crossed band angle increases tension on the glutes and outer thighs while demanding core stability throughout the movement.
Band Cross Abduction
Step by step instructions, muscle activation and variants for the Band Cross Abduction.
EasyGlutes
How to Perform
- Attach or loop the resistance band around both ankles, crossing the band in front so tension pulls the working leg inward
- Stand on one leg with a slight bend in the knee and brace your core
- Sweep the working leg out to the side against the band's resistance, keeping the toes pointed forward
- Hold briefly at the top with the glute fully contracted
- Slowly return the leg back to the starting position under control
- Complete all reps on one side before switching legs
Muscle Activation
Primary
Glutes
Secondary
Outer thighs
Common Mistakes
Common mistakes content is coming soon.
About the Band Cross Abduction
The Band Cross 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