# Supine Mini Band Hip Abduction

A floor band exercise where you lie on your back with both legs raised straight and push them apart against a mini band above your ankles. Trains the hip abductors and glutes with minimal equipment.

- Beginner · Isolation
- Equipment: Mini bands
- HD video: https://media.seto.fit/exercises/resistance-band-lying-abduction/video/male.mp4
- HTML: https://seto.fit/exercises/supine-mini-band-hip-abduction/

## Muscles worked

- Hip abductors: 9/10
- Glutes: 7/10
- Hip flexors: 4/10

## How to do the Supine Mini Band Hip Abduction

1. Lie on your back with a mini band just above your ankles.
2. Raise both straight legs until they point at the ceiling.
3. Push your legs apart to your active end range.
4. Slowly bring your legs back together, keeping the band tight.

### Full technique — 7 steps

1. Place a mini band around your lower legs just above your ankles.
2. Lie on your back with your arms on the floor beside your hips, palms down.
3. Raise both legs straight up until they point at the ceiling, feet together.
4. Press your lower back into the floor and keep your ribs pulled down.
5. Open your legs apart against the band until you reach your active end range, keeping your knees straight.
6. Keep your pelvis level without leaning or rotating.
7. Bring your legs back together under control without letting the band go slack.

## Common mistakes

- Turning it into short pulses
- Bending knees to shorten range
- Lower back arching off floor
- Letting the band go slack
- Snapping the legs back together

## Form cues

- Open only active range
- Keep knees straight
- Keep the band taut
- Keep hips pinned down

## How much to do

- **Strength**: 2–3 sets of 10–12 reps · rest 1 min · 3 reps in reserve · lower 2 s, pause 1 s, lift 1 s
- **Muscle growth**: 2–3 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.

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

## Where to start and where to go next

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

- **This exercise: Supine Mini Band Hip Abduction — Beginner**
- Harder: [Prone Mini Band Hip Abduction](https://seto.fit/exercises/prone-mini-band-hip-abduction/) — Beginner

## Quick answers

### What muscles does the Supine Mini Band Hip Abduction work?

Primary: Hip abductors 9/10, Glutes 7/10. Also works: Hip flexors 4/10.

### When should I do the Supine Mini 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 Supine Mini Band Hip Abduction?

Strength: 2–3 sets of 10–12 reps, rest 1 min, 3 reps in reserve. Muscle growth: 2–3 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 Supine Mini Band Hip Abduction?

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

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

Prone Mini Band Hip Abduction (Beginner).

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/