Band Hip Abduction

1. Loop a resistance band around both legs, either just above the knees or around the ankles depending on how much resistance you want.
2. Stand tall next to a wall or rig and rest one hand on it for balance, with your feet hip width apart and the band under light tension.
3. Brace your core and shift your weight onto the supporting leg without leaning your torso over it.
4. Drive the working leg straight out to the side, leading with the heel and keeping the toes pointing forward.
5. Lift until you feel a strong contraction in the outer hip, usually around 30 to 45 degrees, without hiking your hip or tilting your trunk.
6. Pause for a second at the top, squeezing the side of the glute.
7. Lower the leg back to the start slowly, keeping tension in the band the whole time.
8. Complete all reps on one side, then switch legs.

Common Mistakes

• Leaning the torso: tipping the upper body away from the working leg fakes extra range with momentum. Stay vertical so the outer glute does the lifting.
• Toes turning up: letting the toes rotate toward the ceiling shifts work to the hip flexors. Keep the foot neutral and lead with the heel.
• Rushing the reps: bouncing off the band hides the hardest part of the movement. Use a slow lift and an even slower return.
• Too much range: swinging the leg far past 45 degrees usually means the pelvis is tilting, not the hip abducting. Stop where the pelvis stays level.