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Upper Legs · Band
Resistance Band Lying Abduction
Resistance Band Lying Abduction is a beginner isolation strength exercise that works the abductors (upper legs), with the glutes and core assisting. It needs a band. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.
- Target
- Abductors
- Body part
- Upper Legs
- Equipment
- Band
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Abductors · Tensor Fasciae Latae, Gluteus Medius
Secondary muscles
- Glutes · gluteus maximus, gluteus mideus
- Core · Rectus Abdominis
How to do Resistance Band Lying Abduction
- Lie on your back with your legs extended straight up towards the ceiling and a loop resistance band around your ankles. Place your arms by your sides on the floor for stability.
- Engage your core and keep your legs straight and feet flexed.
- Open your legs wide apart against the resistance of the band, keeping your legs straight and maintaining control.
- Slowly bring your legs back together to the starting position with control. Repeat for the desired number of repetitions.
Form tips
- Exhale as you open your legs and inhale as you bring them back together.
- Maintain a steady pace to ensure consistent tension on the muscles.
- Focus on engaging your hip abductors and glute muscles throughout the movement.
Resistance Band Lying Abduction alternatives
More abductors exercises
Resistance Band Lying Abduction FAQ
What muscles does Resistance Band Lying Abduction work?
Resistance Band Lying Abduction mainly works the abductors in the upper legs (Tensor Fasciae Latae and Gluteus Medius). The glutes and core work as secondary muscles.
What equipment do you need for Resistance Band Lying Abduction?
You need a band.
How many sets and reps of Resistance Band Lying Abduction should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Resistance Band Lying Abduction good for beginners?
Yes. Resistance Band Lying Abduction is rated beginner, so it's a sound choice while you learn to train the abductors.
How many calories does Resistance Band Lying Abduction burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Resistance Band Lying Abduction?
Other exercises for the abductors include Body Slide, Bodyweight Feet Elevated Figure Four Glute Bridge and Bodyweight Feet Elevated Staggered Glute Bridge.
For developers
Use Resistance Band Lying Abduction in your app
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