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  • Gluteus medius
  • Mini band
  • Beginner

Standing banded hip abduction

The standing banded hip abduction works your glutes. Start with 2 to 3 sets of 8 to 12 reps per side, stopping with about 3 reps in reserve. To build muscle, do 2 to 4 sets of 12 to 20 reps per side.

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Video on the way

We film every move with real women. Until then, follow the steps and the 3 tips.

  1. Tip 1Torso still, no leaning
  2. Tip 2Heel leads the way out
  3. Tip 3Slow on the way back

Where you should feel it

On the side of your hip and in the glute of the leg that moves. Your standing leg works too, to keep you steady. If you feel it more at the front of your hip, move the leg slightly farther back.

Main muscles
Gluteus medius and gluteus minimus
Also working
Tensor fasciae latae and gluteus maximus

How to do it

  1. Put the mini band around your ankles, or just above your knees to make it easier, and stand tall, one hand on a wall if you like.

  2. Shift your weight onto one leg with a soft knee and keep your hips level.

  3. Lift the other leg out to the side, toes facing forward, only as far as your torso stays still.

  4. Hold for 1 second, then bring the leg back slowly against the band, without letting your feet meet. Finish all reps, then switch sides.

Common mistakes

  • Mistake

    Leaning your torso or hiking your hip to lift the leg higher.

    How to fix it

    Keep your shoulders level and stop where your torso starts to move. The range is short, and that's how it should be.

  • Mistake

    Turning your toes up and letting the leg drift forward.

    How to fix it

    Keep your toes facing forward and move the leg straight out to the side, or even a touch behind you.

  • Mistake

    Letting the band snap your leg back in.

    How to fix it

    Take 2 seconds to bring it back and stop before your feet meet, so the band stays taut the whole set.

Sets and reps for your goal

GoalSetsRepsReps in reserveRest
Getting started2 to 38 to 12 per side360 to 120 s
Muscle and definition2 to 412 to 20 per side1 to 345 to 90 s

Reps in reserve: how many more reps you could still do with good form when you end the set.

Variations

Same movement, other equipment

  • Ankle weight

    The same movement with an ankle weight on. The load is easy to increase little by little.

  • Cable

    With an ankle strap on the low cable, standing side-on to the machine. You can load it more than a band.

  • Hip abduction machine

    Seated with your back on the pad, you open both legs at once, with no balance needed.

At home or with more support

  • At home: mini band abduction at home

    Just the mini band. Hold the back of a sturdy chair or the kitchen counter. To make it harder, move the band from your knees down to your ankles.

  • Prefer more stability? Side-lying hip abduction

    Rather not balance on one leg? Lying on your side on a mat, with the mini band at your ankles or above your knees, you lift your top leg with your whole body supported.

Taken? Swap it for one of these

They work the same main muscle.

Keep exploring

Sources

  • Sets and reps

    Currier BS, D'Souza AC, et al. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Med Sci Sports Exerc. 2026;58(4):851-872.

    Full textPubMedDOI

  • Variations

    Lopes JSS, Machado AF, et al. Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis. SAGE Open Med. 2019;7:2050312119831116.

    Full textPubMedDOI

  • Muscles worked

    Selkowitz DM, Beneck GJ, et al. Which exercises target the gluteal muscles while minimizing activation of the tensor fascia lata? Electromyographic assessment using fine-wire electrodes. J Orthop Sports Phys Ther. 2013;43(2):54-64.

    PubMedDOI

  • Muscles worked

    Distefano LJ, Blackburn JT, et al. Gluteal muscle activation during common therapeutic exercises. J Orthop Sports Phys Ther. 2009;39(7):532-540.

    PubMedDOI

  • Muscles worked

    Boren K, Conrey C, et al. Electromyographic analysis of gluteus medius and gluteus maximus during rehabilitation exercises. Int J Sports Phys Ther. 2011;6(3):206-223.

    Full textPubMed

Review

Draft. This guide is waiting for review by a certified strength and conditioning professional.

Updated October 31, 2026