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Glutes · Intermediate

Mini Band Standing Hip Abduction

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

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Mini Band Standing Hip 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. 01Place a mini band around the ankles and stand beside a support with the feet about hip width apart.
  2. 02Transfer your weight onto one leg, keep that knee soft, and level the pelvis.
  3. 03Move the free leg directly out to the side against the band with the toes facing mostly forward.
  4. 04Pause without leaning the torso away or hiking the hip.
  5. 05Return the leg under control while maintaining tension, then complete the opposite 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.

Related variationBand Standing Hip AbductionRelated variationStanding Side Leg Raise

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Alternatives

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

Comparable substituteSupported Standing Straight-Leg Hip ExtensionComparable substituteBanded Standing KickbackComparable substituteCable Hip AbductionComparable substituteClamshellComparable substituteLying Full Leg raise

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