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Glutes · Intermediate

Mini Band Side Lying Bent Knee Abduction

Hip-focused drill targeting the glutes with steady pelvis control.

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Mini Band Side Lying Bent Knee Abduction demonstration

Exercise overview

Training details

GlutesAbductorsCore

Equipment

Resistance Band

Sets × reps

3 × 15 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie on your side with the knees bent, the hips stacked, and a mini band positioned above the knees.
  2. 02Keep the top leg bent and the pelvis steady while supporting the head comfortably.
  3. 03Lift the entire top thigh upward against the band without rotating the knee or trunk.
  4. 04Pause when the side glute is fully engaged and the pelvis remains stacked.
  5. 05Lower the leg slowly, complete the set, and repeat on the other side.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand Standing Hip AbductionComparable substituteSupported Standing Straight-Leg Hip ExtensionComparable substituteBanded Standing KickbackComparable substituteLying Full Leg raiseComparable substituteSide Lying Leg RaiseComparable substituteStanding Side Leg Raise

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