Resistance Band Standing Hip Abduction
The Resistance Band Standing Hip Abduction works the Outer Hip and Thigh by pulling one straight leg out to the side against a band anchored low on the door. You stand side-on with your standing leg nearest the door and raise the strapped leg until it makes a 45-degree angle with the floor.
- Muscles Worked
- Outer Hip (Gluteus Medius) · also Gluteus Minimus, Tensor Fasciae Latae
- Equipment
- Door anchor, 1 ankle strap
Set Up
- Anchor:
- Attach the bands to the door anchor at the bottom of the door.
- Bands:
- Clip both ends of the bands to one ankle strap.
- Body Position:
- Wrap the ankle strap around the ankle of your working leg and stand 3 to 4 feet from the door, side-on, with your standing leg closest to the door and a couple of inches behind your working leg. Position a chair so you can use it for stability. Keep your back straight, head straight, chest up and stomach tight.
Movement
Pull your working leg out to the side until it makes a 45-degree angle with the floor. Return the leg to the starting position under control.
Points To Remember
- Keep your working leg straight throughout the movement.
- Pull the resistance from your heel.
Questions About The Standing Hip Abduction
What muscles does the Resistance Band Standing Hip Abduction work?
The Resistance Band Standing Hip Abduction works the Outer Hip, mainly the Gluteus Medius. The Gluteus Minimus and Tensor Fasciae Latae assist in lifting the leg out to the side.
Why use a chair for Standing Hip Abduction?
A chair gives you balance in the Resistance Band Standing Hip Abduction, so you can focus on the working leg. Hold it lightly and keep your torso upright rather than leaning away from the leg.