Band Hip Abduction

Pro Tip

If you are having difficulty keeping your balance, perform the movement while positioning the inactive side of your body against a wall while still standing upright.

How To

  1. Stand upright with your feet shoulder-width apart over the middle of a band, with your arms shoulder-width apart and fully extended.
  2. Grabbing the opposing end of the band with each hand, exhale and raise your leg upwards toward your side, keeping it fully extended and your torso rigid.
  3. Continue to raise your leg until you are no longer able to raise it any further. Do not allow your torso to rotate and do not allow your arms to help with the movement.
  4. Inhale and lower your leg, returning to the starting position.
  5. Switch sides and repeat the movement.

Primary Muscle Groups

Outer Thigh

Muscles spanning your outer thigh.

Secondary Muscle Groups

Inner Forearm

A group of muscles on the inside of your lower arm.

Lower Back

Center region of your back, spanning from the pelvis to just below the neck. However, parts of it are hidden beneath other muscles. The lower portion is the most visible.

Outer Forearm

A group of muscles on the outside and sides of your lower arm.

Upper Back

A significant portion of the upper region of your back. It is widest in the middle, forming a diamond shape that connects the middle of your back to both of your shoulder blades and the upper portion of your neck. It is comprised of three regions. Each region has a different function and is trained in different ways.

Equipment

Handle Band

These bands are usually the easiest to grip. If none are available, you can use a loop band instead.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Band Hip Abduction

Alternatives

Exercises that target the same primary muscle groups with different equipment

Hip Abduction Machine
Spiderman Burpee