Hip Abduction Against Band
BandStrength
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Hip Abduction Against Band is a strength exercise where you anchor a resistance band around your ankles or thighs and step sideways against its tension, primarily targeting the gluteus medius and minimus to build hip stability and abduction strength. It requires only a resistance band, making it accessible for home or gym use. This move benefits athletes, runners, and anyone addressing hip weakness or lower body imbalances by improving lateral movement control and injury prevention.
How to Perform Hip Abduction Against Band
- 1Stand tall with feet hip-width apart, knees slightly bent, and core engaged.
- 2Place a resistance band around both thighs, just above the knees.
- 3Shift weight slightly to one leg, keeping the banded leg straight with a soft knee.
- 4Inhale to prepare, then exhale as you press the banded leg outward against the band's resistance, abducting the hip.
- 5Hold the peak contraction for 1 second, squeezing the glute.
- 6Inhale as you slowly return the leg to the starting position with control.
- 7Repeat for desired reps, then switch sides.
- 8Key form tips: Keep hips squared forward—avoid leaning or rotating torso. Maintain slight knee bend; don't lock out. Move slowly to feel the glutes working. Common mistake: Using momentum instead of muscle tension.
