Mini-Band Hip Abduction
A standing hip abduction against a mini-band above the knees.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Hip isolation
- Modality
- Strength
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Unilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Loop a mini-band above the knees and stand with the feet about hip-width apart.
- Hold a fixed support for balance and keep a slight bend in the support knee.
Do the rep
- Move one leg out to the side without leaning the torso or turning the toes outward.
- Return beneath the hip under control, then complete the set on that side.
What counts as a rep
A rep counts when the leg moves outward with a level pelvis and returns beneath the hip; count each side.
One rep counts when the leg moves outward with a level pelvis and returns beneath the hip; count each side.
Breathing
Exhale during the effort; inhale during the controlled return.
Cues
- Keep the toes facing forward.
- Move at a steady speed.
- Use a stronger band when the reps get easy.
Common mistakes
Leaning sideways
What you seeThe torso tilts away from the working leg.
FixUse less range and keep the shoulders level.
Control keeps the work in the intended movement.
Stop the set if
- Stop if you feel sharp pain.
- Stop if the band slips or shows a tear.
- End the set when you cannot meet the rep standard under control.
General educational content, not individual coaching or medical advice.
Train it in Allena
Allena plans your week around the days you can train, logs every set, and coaches your form from the camera.
Get the app