Banded Hip Hinge Abductions

Technique

How to perform Banded Hip Hinge Abductions

1. Place a looped resistance band just above your knees and stand with your feet hip‑ to shoulder‑width apart, toes slightly turned out.
2. Hinge at the hips by pushing your glutes back until your torso is about 30‑45 degrees from vertical, keeping a neutral spine and soft knees - this is your starting position.
3. Engage your core and shift your weight slightly into your heels while maintaining constant tension on the band.
4. Exhale as you drive both knees outward against the band, abducting your hips without changing your hip‑hinge depth or allowing your lower back to round.
5. Focus on squeezing your glute medius and keeping your chest lifted.
6. Pause briefly at maximal abduction, maintaining the hip‑hinge posture and even weight distribution through your feet.
7. Inhale as you bring your knees back to the original hip‑width stance under control, preserving band tension and torso angle.
8. Repeat for the recommended number of repetitions, keeping the movement smooth and maintaining core stability throughout.

Programming relevance

Muscles involved

Primary targets: Gluteus Medius, Gluteus Minimus, Tensor Fasciae Latae.