# Standing Resistance Band Hip Abduction

A standing hip abduction against a handled resistance band looped under both feet, one leg lifting straight out to the side. Trains the outer glutes and hip abductors one side at a time.

- Beginner · Isolation
- Equipment: Resistance bands
- HD video: https://media.seto.fit/exercises/band-cross-abduction/video/male.mp4
- HTML: https://seto.fit/exercises/standing-resistance-band-hip-abduction/

## Muscles worked

- Hip abductors: 9/10
- Glutes: 7/10
- Hip adductors: 3/10
- Calves: 3/10

## How to do the Standing Resistance Band Hip Abduction

1. Stand on the band, crossing it in front of your shins, handles at your hips.
2. Shift your weight onto one leg, keeping the standing knee slightly bent.
3. Lift the other leg straight out to the side, toes forward.
4. Slowly lower the leg, then complete all reps before switching legs.

### Full technique — 8 steps

1. Stand on the middle of a handled band with feet about hip width apart.
2. Cross the band in front of your shins and hold each handle in the opposite hand beside your hips.
3. Shift your weight onto one leg and keep a slight bend in the standing knee.
4. Tighten your stomach and keep your pelvis level before moving the working leg.
5. Lift the other leg straight out to the side without turning your toes or torso.
6. Raise the leg until you reach your active hip abduction range without hiking the hip.
7. Lower the leg back under control, keeping tension in the band.
8. Complete all reps on one side, then switch legs.

## Common mistakes

- Swinging the leg with momentum
- Leaning the torso far to one side
- Turning toes outward excessively
- Hiking the working-side hip
- Letting the band snap the leg back

## Form cues

- Keep pelvis level
- Move from the hip
- Slight bend in standing knee
- Stay tall through torso
- Lead with the heel

## How much to do

- **Strength**: 3 sets of 8–12 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 12–20 reps · rest 45 s · 3 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Endurance** (best fit): 2–3 sets of 20–30 reps · rest 30 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.

- **Dumbbells**: [Standing Dumbbell Hip Abduction](https://seto.fit/exercises/standing-dumbbell-hip-abduction/)
- **No equipment**: [Side Lying Hip Abduction](https://seto.fit/exercises/side-lying-hip-abduction/), [Fire Hydrant](https://seto.fit/exercises/fire-hydrant/)

## 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: [Half Squat Mini Band Hip Abduction](https://seto.fit/exercises/half-squat-mini-band-hip-abduction/) — Beginner
- **This exercise: Standing Resistance Band Hip Abduction — Beginner**

## Quick answers

### What muscles does the Standing Resistance Band Hip Abduction work?

Primary: Hip abductors 9/10, Glutes 7/10. Also works: Hip adductors 3/10, Calves 3/10.

### When should I do the Standing Resistance Band Hip Abduction in a workout?

Warm-up. Done at the start to get the body ready. ≈ 5 min with rest.

### How many sets and reps of the Standing Resistance Band Hip Abduction?

Strength: 3 sets of 8–12 reps, rest 1 min, 2–3 reps in reserve. Muscle growth: 3–4 sets of 12–20 reps, rest 45 s, 3 reps in reserve. Endurance: 2–3 sets of 20–30 reps, rest 30 s, 3–4 reps in reserve.

### What can I do instead of the Standing Resistance Band Hip Abduction?

Dumbbells: Standing Dumbbell Hip Abduction. No equipment: Side Lying Hip Abduction, Fire Hydrant.

### What is an easier version of the Standing Resistance Band Hip Abduction?

Half Squat Mini Band Hip Abduction (Beginner).

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

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