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Upper Legs · Band
Resistance Band Lying Hyperextension Abduction
Resistance Band Lying Hyperextension Abduction is a beginner isolation strength exercise that works the glutes (upper legs), with the lower back 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
- Glutes
- Body part
- Upper Legs
- Equipment
- Band
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Glutes · gluteus maximus, gluteus mideus
- Abductors · Tensor Fasciae Latae, Gluteus Medius
Secondary muscles
- Lower Back · Erector Spinae
- Core · Rectus Abdominis
How to do Resistance Band Lying Hyperextension Abduction
- Lie face down on the floor with your arms crossed under your head, resting your forehead on your arms. Place a loop resistance band around your thighs, just above your knees. Keep your legs extended and feet together.
- Engage your core and glutes to lift your legs straight off the floor while resting your head on your arms.
- While lifting your legs, spread them wide apart against the band's resistance, keeping your legs straight.
- Slowly bring your legs back together while lowering them to the starting position with control. Repeat for the desired repetitions.
Form tips
- Focus on engaging your glutes and hip abductors throughout the movement.
- Exhale as you lift and open your legs, and inhale as you bring them back together and lower them.
- Keep your core engaged throughout the exercise to maintain stability and protect your lower back.
Resistance Band Lying Hyperextension Abduction alternatives
More glutes exercises
Resistance Band Lying Hyperextension Abduction FAQ
What muscles does Resistance Band Lying Hyperextension Abduction work?
Resistance Band Lying Hyperextension Abduction mainly works the glutes in the upper legs (gluteus maximus, gluteus mideus, Tensor Fasciae Latae and Gluteus Medius). The lower back and core work as secondary muscles.
What equipment do you need for Resistance Band Lying Hyperextension Abduction?
You need a band.
How many sets and reps of Resistance Band Lying Hyperextension 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 Hyperextension Abduction good for beginners?
Yes. Resistance Band Lying Hyperextension Abduction is rated beginner, so it's a sound choice while you learn to train the glutes.
How many calories does Resistance Band Lying Hyperextension 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 Hyperextension Abduction?
Other exercises for the glutes include Lying Glute Stretch, Multi Hip Abduction, Dumbbell Standing Hip Abduction and Side Lying Leg Lift Left.
For developers
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