How to do the Standing Band Hip Abduction
Step by step
- Anchor a band low and loop the far end around one ankle, standing side-on to the anchor.
- Hold something stable for balance and stand tall on the non-working leg.
- Sweep the banded leg straight out to the side against the band.
- Pause briefly at the top and feel the outer hip and glute work.
- Bring the leg back in slowly under control and repeat before switching.
The thing people get wrong
Stay tall and lift the leg out to the side, not forward. Leaning your torso away to swing the leg higher cheats the glute.
Coaching cue
Keep the working leg straight and your toes pointing forward as it sweeps out.
Stay safe
Check that the anchor is solid and the band is not frayed; a band that lets go snaps back at your leg.
Make it easier or harder
- Easier: Use a lighter band or stand closer to the anchor point.
- Harder: Pause for two seconds at the end of each sweep.
Muscles worked
- Primary: Glutes
- Secondary: Hips
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.