# Side Plank Mini Band Hip Abduction

A bent-knee side plank on a straight arm with a mini band above the knees, raising the hips and lifting the top leg against the band. Works the glutes and outer hips along with the side of the trunk.

- Intermediate · Compound
- Equipment: Mini bands
- HD video: https://media.seto.fit/exercises/resistance-band-side-plank-glute-raise/video/male.mp4
- HTML: https://seto.fit/exercises/side-plank-mini-band-hip-abduction/

## Muscles worked

- Glutes: 9/10
- Hip abductors: 8/10
- Hip adductors: 4/10
- Quads: 3/10

## How to do the Side Plank Mini Band Hip Abduction

1. Mini band above your knees, lying on your side, knees bent.
2. Support yourself on a straight arm, hand under your shoulder.
3. Lift your hips and open your top knee against the band.
4. Lower under control, then switch sides after the set.

### Full technique — 7 steps

1. Place a mini band around both thighs just above your knees.
2. Lie on your side with both knees bent about 90 degrees, one knee on top of the other.
3. Place your bottom hand flat on the floor directly under your shoulder with the arm straight, top hand on your hip.
4. Drive through the bottom knee and hand to lift your hips until your body forms a straight line.
5. As your hips rise, lift your top leg away from the bottom leg against the band, keeping that knee bent.
6. Pause briefly at the top without letting your hips roll backward.
7. Lower your top leg and hips under control, then complete all reps before switching sides.

## Common mistakes

- Letting the hips roll backward
- Lifting the leg without raising the hips
- Letting the band go slack between reps
- Shrugging shoulders toward ears
- Swinging the leg with momentum

## Form cues

- Hand under shoulder
- Hips and knee rise together
- Keep hips square
- Finish with glutes
- Lower with control

## How much to do

- **Strength**: 3 sets of 8–10 reps · rest 1 min 15 s · 2 reps in reserve · lower 2 s, pause 1 s, lift 1 s, pause 1 s
- **Muscle growth** (good fit): 3 sets of 10–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Kettlebell**: [Single Leg Kettlebell Hip Thrust](https://seto.fit/exercises/single-leg-kettlebell-hip-thrust/), [Single Leg Kettlebell Glute Bridge](https://seto.fit/exercises/single-leg-kettlebell-glute-bridge/)
- **Dumbbells**: [Dumbbell Figure Four Glute Bridge](https://seto.fit/exercises/dumbbell-figure-four-glute-bridge/), [Dumbbell Figure Four Hip Thrust](https://seto.fit/exercises/dumbbell-figure-four-hip-thrust/)
- **No equipment**: [Figure Four Glute Bridge](https://seto.fit/exercises/figure-four-glute-bridge/), [Feet Elevated Staggered Stance Glute Bridge](https://seto.fit/exercises/feet-elevated-staggered-stance-glute-bridge/)
- **Barbell**: [Feet Elevated Barbell Glute Bridge](https://seto.fit/exercises/feet-elevated-barbell-glute-bridge/), [Barbell Kneeling Squat](https://seto.fit/exercises/barbell-kneeling-squat/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Resistance Band Glute Bridge](https://seto.fit/exercises/resistance-band-glute-bridge/) — Beginner
- Easier: [Feet Elevated Mini Band Glute Bridge](https://seto.fit/exercises/feet-elevated-mini-band-glute-bridge/) — Beginner
- **This exercise: Side Plank Mini Band Hip Abduction — Intermediate**
- Harder: [Barbell Figure Four Glute Bridge](https://seto.fit/exercises/barbell-figure-four-glute-bridge/) — Intermediate

## Quick answers

### What muscles does the Side Plank Mini Band Hip Abduction work?

Primary: Glutes 9/10, Hip abductors 8/10. Also works: Hip adductors 4/10, Quads 3/10.

### When should I do the Side Plank Mini Band Hip Abduction in a workout?

Accessory. Goes after the main lifts. ≈ 6 min with rest.

### How many sets and reps of the Side Plank Mini Band Hip Abduction?

Strength: 3 sets of 8–10 reps, rest 1 min 15 s, 2 reps in reserve. Muscle growth: 3 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Side Plank Mini Band Hip Abduction?

Kettlebell: Single Leg Kettlebell Hip Thrust, Single Leg Kettlebell Glute Bridge. Dumbbells: Dumbbell Figure Four Glute Bridge, Dumbbell Figure Four Hip Thrust. No equipment: Figure Four Glute Bridge, Feet Elevated Staggered Stance Glute Bridge. Barbell: Feet Elevated Barbell Glute Bridge, Barbell Kneeling Squat.

### What is an easier version of the Side Plank Mini Band Hip Abduction?

Feet Elevated Mini Band Glute Bridge (Beginner), Resistance Band Glute Bridge (Beginner).

### What is a harder version of the Side Plank Mini Band Hip Abduction?

Barbell Figure Four Glute Bridge (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

---
seto — Fast, simple, clever workout tracking — offline-first by design. https://seto.fit/

Video licensed for playback on seto only — copying, downloading, or redistribution is prohibited. https://seto.fit/terms/