Side Lying Hip Abduction (Band)
Side-lying isolation exercise using a resistance band to target the hip abductors and outer glutes.
Instructions
- Lie on your side with your bottom leg extended and your top leg bent slightly.
- Place a resistance band around both legs just above the knees.
- Keep your torso stable and your bottom arm supporting your head.
- Raise your top knee away from the bottom leg against the band resistance.
- Control the movement and avoid rotating your hips backward as you lift.
- Hold the top position, squeezing the outer hip and glute muscles.
- Slowly lower your top knee back toward the starting position with control.
Tips
- Keep your torso still and avoid rolling backward during the movement
- Focus on pure lateral hip abduction—resist the urge to rotate your hips
- Maintain steady breathing; exhale as you lift, inhale as you lower
- Keep your neck neutral and aligned with your spine
- Perform all reps on one side before switching to the other side
Recommended starting values
Sensible novice starting points for each goal, for a lifter aged 25–40. Scale down for smaller frames or older lifters. Treat the first set of any session as a discovery set.
| Goal | Sets | Reps |
|---|---|---|
| Gain strength | 3 | 9 reps |
| Build muscle | 3 | 13 reps |
| Build endurance | 3 | 16 reps |
Alternatives
Exercises that target the same muscles with the same force and mechanic.
Hip Abduction (Sled)
Learn more about hip abduction (sled) beginner strength
Outer Thigh Lift
Learn more about outer thigh lift beginner strength
Seated Hip Abduction
Learn more about seated hip abduction beginner strength
Seated Hip Abduction (Band)
Learn more about seated hip abduction (band) beginner strength
Standing Hip Abduction (Band)
Learn more about standing hip abduction (band) beginner strength
Supine Hip Abduction (TRX / Suspension Trainer)
Learn more about supine hip abduction (trx / suspension trainer) beginner strength
beginner strength