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Glutes

Band Hip Abduction Standing

The Band Hip Abduction Standing is a strength exercise with a resistance band for your glutes. Share of the load in the Zulta muscle model: gluteus medius 64%, gluteus maximus 22% and obliques 7%.

Level: BeginnerEquipment: Resistance bandSingle-joint (isolation)Unilateral: one arm or leg at a time

How to do it

  1. Place a mini band around both ankles and stand next to a wall or rack for support.
  2. Hold the support with the hand nearest to it and shift your weight onto the inside leg with a soft knee.
  3. Keep the torso upright and the toes of the working leg pointing forward.
  4. Lift the working leg straight out to the side against the band.
  5. Hold for a moment, then lower the leg under control until the feet are almost together.

Tips

  • Lead with the heel so the leg stays straight to the side, not forward.
  • Stay tall: leaning away adds height but takes load off the hip.

Common mistakes

  • Leaning the torso away from the working leg.
  • Rotating the toes up toward the ceiling.
  • Letting the band snap the leg back in.

Muscles worked by the Band Hip Abduction Standing

  • Gluteus medius Primary64%
  • Gluteus maximus Secondary22%
  • Obliques Stabilizer7%
  • Hip flexors Stabilizer4%
  • Spinal erectors (lower back) Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Standing on one leg, the stance side works too. Moving the leg out to the side isolates glute medius, with the upper fibres of glute max assisting; tensor fasciae latae also abducts but has no catalog id.

Band Hip Abduction Standing alternatives

Same equipment

Different equipment

No equipment

Make it harder

Similar exercises

Frequently asked questions

What muscles does the Band Hip Abduction Standing work?

Mainly the gluteus medius. The gluteus maximus assist.

Is the Band Hip Abduction Standing good for beginners?

Yes. The Band Hip Abduction Standing is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Band Hip Abduction Standing?

For example the Cable Hip Abduction, Multi Hip Abduction and Standing Hip Abduction Machine. They train mostly the same muscles, some with different equipment.

How do you make the Band Hip Abduction Standing harder?

Add weight or reps, or move on to the Lying Hip Abduction and Sumo Walk.

Sources

  • Selkowitz et al. 2013, JOSPT 43(2):54-64 (gluteal vs TFL)
  • Distefano et al. 2009, JOSPT 39(7):532-540 (gluteal activation)

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