Standing Hip Abduction (Band)

Standing isolation exercise using a resistance band to target the hip abductors and outer thigh muscles.

Instructions

1. Stand upright with feet hip-width apart, with a resistance band looped around both legs just above the knees.
2. Place your hands on your hips or hold onto a stable object for balance.
3. Keep your torso upright and core engaged throughout the movement.
4. Step one leg out to the side against the band resistance, maintaining a slight knee bend.
5. Return your leg to the starting position, maintaining constant band tension.
6. Perform all prescribed repetitions on one side before switching to the other leg.
7. Focus on controlled, deliberate movements rather than speed.

Tips

• Keep your torso stationary and avoid leaning away from the working leg
• Maintain a slight knee bend in both legs throughout the movement
• Move only at the hip joint—avoid rotating your torso or shifting your weight
• Feel the outer hip and glute muscles working with each repetition
• Progress by increasing band resistance or the number of repetitions