Supine isometric hip abduction (belt press)

Lying on your back with a belt round the thighs, you press the knees out into it and hold, so the outer hip muscles work without the hip moving.

Hip abduction family

Supine isometric hip abduction (belt press)

Easier option

Lying on your back with a belt round the thighs, you press the knees out into it and hold, so the outer hip muscles work without the hip moving.

DemandEasy

Equipment requiredFloor space + A band

Muscle focusHip abductors · Glutes · Abs

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

Lie on your back with your knees bent and feet flat, hip-width apart.
Loop a belt or non-stretchy strap round your thighs just above the knees, snug at hip width. The knees never start narrower than the hips.
Breathe out and slowly press both knees outward into the belt, taking 2 to 3 seconds to build to a light to moderate effort.
Hold for 5 to 10 seconds, breathing normally.
Release slowly, rest a few seconds and repeat.

Form cues

Build the effort slowly; it never needs to be a maximal push.
Keep the hips and low back resting on the floor.
Avoid: starting with the knees together, or holding your breath.

Practice and cautions

3 to 5 holds of 5 to 10 seconds, twice a day, at a light effort: the starting dose in the LEAP trial programme.

Outer hip pain should not increase during or after; if it does, press more gently. Do it lying on your back, not your side. 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.

Add to a routine Log a session

Sources and review status

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

No variation is labeled clinically validated.

Loading movement options…

What it works

Muscles

Main: Hip abductors, Glutes. Also: Abs.

Equipment

A band

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.

Outer hip pain (hip bursitis): exercises that help, and positions to avoid

Similar moves

Standing wall-press hip abductionBeginner · A wall

Hip abduction machine demonstrated on the 3D figure

3D demoHip abduction machineBeginner · Strength machine

Hip-hinge practice demonstrated on the 3D figure

3D demoHip-hinge practiceBeginner · No equipment

Side plank with leg lift demonstrated on the 3D figure

3D demoSide plank with leg liftAdvanced · No equipment

3D demoClamshellBeginner · No equipment

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

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

Browse more

Questions people ask

What muscles does the Supine isometric hip abduction (belt press) work?

Mainly the hip abductors and glutes, with help from the abs.

What equipment do I need for the Supine isometric hip abduction (belt press)?

A band.

Is the Supine isometric hip abduction (belt press) good for beginners?

It is graded beginner, so it suits most people starting out. When it feels easy, try the Lateral band walk.

How do I make the Supine isometric hip abduction (belt press) harder?

Progress to the Lateral band walk, or add load, range or slower lowering once your form is solid.