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Glutes · Beginner

Mini Band Supine Hip Abduction

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

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Mini Band Supine Hip Abduction demonstration

Exercise overview

Training details

GlutesAbductorsCore

Equipment

Resistance Band

Sets × reps

3 × 20

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie on your back with the knees bent, the feet flat, and a mini band positioned above the knees.
  2. 02Set the pelvis in a comfortable neutral position and keep the hips on the floor.
  3. 03Press both knees outward against the band while the feet remain planted.
  4. 04Pause at the widest controlled position without arching the back or lifting the pelvis.
  5. 05Return the knees slowly to their starting alignment and repeat.

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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 variationBridge Hip AbductionRelated variationGlute Bridge

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Alternatives

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