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Upper Legs · Band
Resistance Band Standing Hip Abduction
Resistance Band Standing Hip Abduction is a beginner isolation strength exercise that works the abductors (upper legs), with the glutes and quadriceps 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 · Gluteus Medius, Tensor Fasciae Latae
Secondary muscles
- Glutes · gluteus maximus, gluteus mideus
- Quadriceps · Quadriceps Femoris
How to do Resistance Band Standing Hip Abduction
- Stand with your feet shoulder-width apart and place a loop resistance band around your thighs, just above your knees. Bend your hips and knees to lower into a half-squat position, and lean your back slightly forward, keeping your back straight.
- Press your knees outward against the band's resistance, opening your legs as wide as possible.
- Slowly bring your knees back together to the starting position with control, keeping tension in the band.
- Repeat the movement for the desired number of repetitions, maintaining the half squat position.
Form tips
- Exhale as you press your knees outward and inhale as you bring them back together.
- Use a resistance band that provides enough tension to challenge your muscles without compromising form.
- Ensure your feet remain flat on the floor and your weight is evenly distributed.
Resistance Band Standing Hip Abduction alternatives
More abductors exercises
Resistance Band Standing Hip Abduction FAQ
What muscles does Resistance Band Standing Hip Abduction work?
Resistance Band Standing Hip Abduction mainly works the abductors in the upper legs (Gluteus Medius and Tensor Fasciae Latae). The glutes and quadriceps work as secondary muscles.
What equipment do you need for Resistance Band Standing Hip Abduction?
You need a band.
How many sets and reps of Resistance Band Standing Hip 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 Standing Hip Abduction good for beginners?
Yes. Resistance Band Standing Hip Abduction is rated beginner, so it's a sound choice while you learn to train the abductors.
How many calories does Resistance Band Standing Hip 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 Standing Hip Abduction?
Other exercises for the abductors include Bodyweight Feet Elevated Figure Four Glute Bridge, Body Slide and Bodyweight Feet Elevated Staggered Glute Bridge.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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