Videos
Instructions
- Lie on your side on a yoga mat with legs stacked and a resistance band around your thighs just above the knees.
- Rest your head on your lower arm and place your upper hand in front of you for stability.
- Engage your core and slowly raise the top leg upward against the resistance of the band.
- Pause briefly at the top of the movement, then lower your leg back down with control.
- Repeat for the desired number of repetitions, then switch sides.
Technical Tips
- Keep your hips stacked vertically to avoid rolling backward.
- Maintain tension in the resistance band throughout the movement.
- Lift only as high as you can without rotating the pelvis or upper body.
Breathing Tips
- Inhale before lifting your leg.
- Exhale as you raise the leg against resistance.
- Inhale as you lower the leg back to the starting position.
Medical restrictions
- Hip bursitis
- Severe lower back pain
- Recent hip surgery
The hip abduction on the floor with a rubber band is a beginner-friendly exercise designed to strengthen the muscles responsible for lateral leg movement and hip stability. By using a resistance band, this movement provides consistent tension on the outer hip muscles throughout the entire range of motion. It’s particularly beneficial for improving hip mobility, posture, and balance while helping prevent injuries related to weak glutes and hip abductors. Ideal for warm-ups, rehabilitation programs, or general lower-body training, this exercise requires minimal equipment and can be performed almost anywhere. Incorporating this move into your routine can help enhance athletic performance and functional strength, especially in movements involving walking, running, or lateral motions.
What muscles do I target with hip abduction on the floor with a band?
This exercise primarily targets the glutes, especially the gluteus medius, and also engages the hip abductors to help stabilize and strengthen the hip area.
Can I do banded hip abductions at home without gym equipment?
Yes, hip abductions with a resistance band can be done at home with just a yoga mat and a loop band, making it a convenient and effective lower-body workout.
How many reps should I do for hip abduction with a band?
For general strength and toning, aim for 12–15 controlled repetitions per side, ensuring proper form and muscle engagement throughout.
Is banded hip abduction good for knee pain?
Yes, strengthening the hip abductors with exercises like banded hip abduction can help improve knee alignment and reduce strain on the knees, potentially easing pain.
Should I feel hip abductions more in the glutes or thighs?
You should primarily feel the movement in your glutes. If you're feeling it more in your thighs, check your form and make sure your hips are not rotating backward.