Standing band hip abduction

Standing on one leg with a band from a low post round the other ankle, the straight leg lifts out to the side against it: resisted standing abduction, about level with resisted side-stepping for the gluteus medius.

Hip abduction family

Standing band hip abduction

Standard option

DemandEasy

Equipment requiredA band + An anchor point

Muscle focusHip abductors · Glutes

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

Stand on one leg with the side of the standing leg to a low post, a band from the post round the other ankle.
Lift the straight leg out to the side as far as it goes against the band.
Lower it slowly.

Form cues

Keep the trunk upright; don't lean away.
Hold the post for balance if needed.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Moore 2020 · Exercises for the gluteus medius and minimus: systematic review and meta-analysis (resisted standing abduction high, about level with resisted side-stepping) ↗
Brandt 2013 · Elastic and machine hip exercises compared (the seated machine worked the gluteus medius less; adduction alike) ↗
Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Hip abductors, Glutes.

Equipment

A band + An anchor point

Level

Beginner. See the easier and harder options above.

Pain guides that use it

Part of a staged plan, with when to get help first.

Similar moves

Glute kickback (quadruped hip extension) demonstrated on the 3D figure

3D demoGlute kickback (quadruped hip extension)Beginner · No equipment

Hip-hinge practice demonstrated on the 3D figure

3D demoHip-hinge practiceBeginner · No equipment

Lateral band walk demonstrated on the 3D figure

3D demoLateral band walkBeginner · A band

Side plank with leg lift demonstrated on the 3D figure

3D demoSide plank with leg liftAdvanced · No equipment

Hip Extension with Bands demonstrated on the 3D figure

3D demoHip Extension with BandsBeginner · A band

Hip Lift with Band demonstrated on the 3D figure

3D demoHip Lift with BandBeginner · A band

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Questions people ask

What muscles does the Standing band hip abduction work?

Mainly the hip abductors and glutes.

What equipment do I need for the Standing band hip abduction?

A band + An anchor point.

Is the Standing band hip abduction good for beginners?

It is graded beginner, so it suits most people starting out. When it feels easy, try the Side-lying leg raise.

What is an easier alternative to the Standing band hip abduction?

Try the Hip abduction machine. Both are written steps in the same progression.

How do I make the Standing band hip abduction harder?

Progress to the Side-lying leg raise, or add load, range or slower lowering once your form is solid.