Reps Only exercise

Banded Standing Hip Abduction form, muscles worked, and workout tracking

The banded standing hip abduction lifts one leg directly out to the side against band resistance, isolating the gluteus medius and minimus while the standing leg's hip stabilizers work isometrically to keep the pelvis level. It is a common prehab and accessory drill for runners and lifters because strong hip abductors protect the knees, steady the pelvis in single-leg stance, and support heavier squat and lunge patterns.

Banded Standing Hip Abduction illustration

How to do Banded Standing Hip Abduction

  1. 1Loop a mini band around your ankles and stand tall next to a wall or rack, holding it lightly for balance.
  2. 2Shift your weight onto the inside leg, brace your core, and keep both hips facing forward.
  3. 3Exhale and lift the outside leg straight out to the side, leading with the heel and keeping the toes pointing forward.
  4. 4Raise only as high as you can without hiking your hip or leaning your torso away.
  5. 5Lower the leg back down slowly against the band's pull and complete all reps before turning around to work the other side.

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Track Banded Standing Hip Abduction in Plates

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