Glutes · Resistance bands

Resistance Band Lying Bent Knee Hip Abduction

The resistance band lying bent knee hip abduction is an isolation exercise designed to target the gluteus medius and minimus while keeping the spine fully supported. It fits well as a glute activation drill before heavy compound lifts or as a high-rep accessory move at the end of a lower-body session.

Muscles: Glutes
Equipment: Resistance bands
Type: Strength
Animation: Women

How to do it

Loop the band around your thighs just above your knees.
Lie on your back with your knees bent, feet flat on the floor hip-width apart, and arms along your sides.
Inhale and brace your core. As you exhale, push your knees apart as far as you can, keeping your feet on the floor.
Hold the widest position for a moment, feeling the tension in your glutes.
Inhale and slowly bring your knees back together with control.

Common mistakes

Rolling onto the outer edges of your feet reduces pelvic stability and takes tension off the target glute muscles.
Allowing the band to snap the knees back inward removes all work from the eccentric phase of the movement.
Arching the lower back or lifting the pelvis shifts effort to the lumbar spine instead of keeping it in the hips.

Tips

Place the resistance band a few inches above your knees to avoid excess stress on the joint capsules.
Pause for a full second at the point of maximum abduction to ensure peak glute contraction.
Keep your feet flat and your lower back anchored to the floor throughout every rep.

Sets and reps

Perform 3–4 sets of 15–25 repetitions with 45–60 seconds of rest between sets to build local muscular endurance and glute activation.

Muscles worked

Resistance Band Lying Bent Knee Hip Abduction: glutes

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

Which muscles are targeted by this exercise?

It primarily targets the gluteus medius and gluteus minimus, with additional support from the deep external hip rotators.

Is this exercise safe if you have lower back issues?

Because your back rests fully supported on the floor, it is generally very back-friendly, but stop and consult a specialist if you experience any sharp pain.

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