4 Banded Hip Abductions You Must Do At Home: How To Do Them?

4 Banded Hip Abductions You Must Do At Home: How to Do Them?

Last Updated on July, 2024

Banded hip abductions are the secret weapon for improving your athletic performance and reducing pain in your lower body. By targeting the often-neglected outer hip muscles, these exercises provide stability needed for powerful movements like squats and deadlifts.

Quick Summary

Banded hip abductions are exercises that use resistance bands to strengthen the outer muscles of the hips, including the gluteus medius, gluteus minimus, and tensor fasciae latae.

Strengthening the hip and glute muscles through banded abductions can increase lateral power, stability, and overall lower body strength.

Exercises like standing banded abduction, seated banded abduction, banded clamshell abduction, and banded glute bridge abduction can be incorporated to improve overall athletic performance, increase flexibility, reduce hip and knee pain, and rehabilitate knocked knees.

What Are Banded Hip Abductions?

hip abduction with resistance band

Banded hip abductions are exercises that use resistance bands to strengthen the outer muscles of the hips, including the gluteus medius, gluteus minimus, and tensor fasciae latae. (1)

Importance of Hip Strength

Developing strong hips is essential for maintaining overall health and enhancing athletic performance. Hip strength not only allows us to perform daily activities, such as walking and climbing stairs but also provides support and stability during high-intensity workouts or sporting events.

For example, runners with strong hips can generate more power with each stride, improving speed and efficiency.

Weakness in hip muscles can lead to various problems over time. Imbalances in these muscle groups are associated with an increased risk of injury due to compromised form during lower body exercises like squats and deadlifts.

Furthermore, weak outer hips may contribute to poor posture which can result in unnecessary strain on joints and other muscles throughout the body.

Resistance Bands in Hip Exercises

Resistance bands have become increasingly popular in hip exercises due to their versatility and effectiveness in targeting specific muscle groups.

These elastic, lightweight bands provide variable resistance throughout the range of motion, ensuring that your muscles receive constant tension during the workout.

Incorporating resistance bands into your hip exercises not only enhances muscle activation but also adds variety to your workouts by allowing you to easily adjust intensity levels according to individual fitness goals or progressions over time.

For instance, individuals new to banded hip abduction exercises may start with a lighter resistance band and gradually increase it as they build strength and confidence in their technique.

resistance band

Additionally, because these bands are portable and affordable, they make an excellent tool for both at-home workouts and gym sessions alike.

Muscles Worked By Banded Hip Abductions

Banded hip abductions primarily work the gluteus medius, gluteus minimus, and tensor fasciae latae muscles. (1)

hip abduction targeted muscles

Gluteus Medius

The gluteus medius is a crucial muscle for maintaining hip stability and plays an essential role in banded hip abductions. It’s situated on the outer surface of the pelvis, running from the ilium to the top of the femur, acting primarily as a primary hip abductor and stabilizer.

Increasing strength and activation in your gluteus medius can lead to significant improvements in athletic performance while also reducing common issues such as knee pain.

For instance, runners may experience reduced instances of patellofemoral pain syndrome or iliotibial band syndrome due to enhanced stabilization provided by a strong gluteus medius.

Additionally, individuals engaging in activities that demand lateral movements like basketball players or soccer players will notice more power generated by their outer hips when they perform exercises like squats and deadlifts.

Gluteus Minimus

The gluteus minimus is one of the key muscles involved in banded hip abductions. It’s a small but mighty muscle located on the side of your hip, beneath the larger gluteus medius.

The gluteus minimus helps with external rotation and abduction of the hip, as well as stabilizing your pelvis when you’re standing or moving.

Weakness or tightness in this muscle can lead to compensations elsewhere in the body and increase your risk for injuries such as IT band syndrome or patellofemoral pain syndrome.

Tensor Fasciae Latae

The Tensor Fasciae Latae (TFL) muscle plays a crucial role in banded hip abductions. This muscle originates on the anterior superior iliac spine and inserts into the IT band, which is significant in lateral power movements.

The TFL functions to stabilize the pelvis during hip extension while also aiding in hip abduction.

Therefore, incorporating banded hip abductions into workouts can help activate and strengthen the TFL muscle group, improving overall athletic performance while also reducing the risk of pain and injury associated with muscular imbalances.

Benefits of Banded Hip Abductions

Performing banded hip abductions can lead to a range of benefits, including improved athletic performance, increased flexibility, reduced hip and knee pain, and even rehabilitation for knocked knees – read on to discover more about these benefits.

Improved Athletic Performance

Banded hip abductions are an effective way to improve athletic performance.

By strengthening the hip and glute muscles, athletes can increase lateral power, stability, and overall lower body strength.

This translates to improved performance in sports like basketball, soccer, and football where lateral movement is important.

Additionally, strong outer hips can prevent injuries such as patellofemoral pain syndrome or iliotibial band syndrome which commonly affect runners and other athletes.

Incorporating banded abductions into a regular workout routine can also help with muscular imbalances that may hinder progress with traditional exercises like squats or deadlifts.

strong athletes

Increased Flexibility

Banded hip abductions are a great way to improve hip flexibility. The exercises focus on the gluteus medius, gluteus minimus, and tensor fasciae latae muscles which are essential for maintaining joint stability and mobility.

Incorporating banded abductions into your workout routine will lead to tangible improvements in your overall flexibility; this is especially beneficial if you’re involved in sports that require lateral power such as basketball, soccer, or hockey.

By increasing your flexibility with banded abductions, you’ll be able to move more precisely without risking injury.

Reduced Hip and Knee Pain

Banded hip abductions are not just great for improving athletic performance, but they can also help reduce hip and knee pain.

Weakness in the outer hips, specifically the gluteus medius and minimus muscles, can lead to imbalances and compensations elsewhere in the body.

This can put unnecessary stress on the knees and hips, leading to discomfort or even injury.

By incorporating banded abductions into your workout routine, you can strengthen these important muscles and improve overall stability in this area of the body.

Additionally, research has shown that exercises like banded abductions may be helpful for reducing pain associated with conditions such as patellofemoral pain syndrome or iliotibial band syndrome.

knee and hip pain

Knee Valgus Rehabilitation

One of the key benefits of banded hip abductions is knee valgus rehabilitation. (2)

Knee valgus is a common issue that occurs when your knees cave inwards during movements like squats and lunges, which can lead to injuries such as patellofemoral pain syndrome and iliotibial band syndrome.

Strengthening your hip abductors through exercises such as standing banded abductions or seated banded abductions can help prevent this inward knee movement by increasing the overall stability of your lower body.

Banded Hip Abduction Exercises

Banded hip abduction exercises include standing banded abduction, seated banded abduction, banded clamshell abduction, and banded glute bridge abduction.

Standing Banded Abduction

Standing banded abduction is a highly effective exercise that targets the outer hips and improves hip stability.

To perform this exercise, attach a resistance band to an anchor at knee height and stand facing away from it with the band around your ankles.

Spread your feet shoulder-width apart and pull tension on the band before lifting one leg out to the side while keeping your toes pointed forward.

This exercise primarily works the gluteus medius muscle, which is important for maintaining proper alignment during movements like squats and deadlifts.

It also helps prevent muscular imbalances that can lead to injury or pain in the knees and hips.

a man doing standing banded abduction
credits: (liveleantv.com)

Seated Banded Abduction

Seated banded abduction is an effective exercise for strengthening the outer hip muscles, including the gluteus medius and minimus.

These muscles are often weak in individuals who spend a significant amount of time sitting, leading to muscular imbalances and increased risk of injury.

Seated banded abductions can be done anywhere with just a resistance band, making it a convenient addition to any workout routine or physical rehabilitation program.

By gradually increasing the resistance of the band over time through progressive overload, individuals can improve their hip strength and stability, leading to improved athletic performance and reduced risk of knee and hip pain. (3)

a man doing seated banded abduction
credits: (strengthlog.com)

Banded Clamshell Abduction

Banded Clamshell Abduction is a popular exercise for strengthening the gluteus medius and minimus muscles.

This exercise involves lying on your side with a band wrapped around both thighs, just above the knees, and lifting the top leg open while keeping your feet together, much like opening a clam’s shell.

The resistance band used in this exercise adds an extra challenge to the movement by requiring you to maintain tension throughout the entire range of motion.

The Banded Clamshell Abduction can help improve hip stability, prevent injuries, and enhance athletic performance.

It is commonly used in rehabilitation programs for muscle imbalances or knee valgus rehabilitation.

credits: (blog.homeathalls.com)

Squeezing your glutes at the top of each repetition and engaging your core will maximize benefits from this isolation exercise.

Banded Glute Bridge Abduction

One of the best banded hip abduction exercises is the Banded Glute Bridge Abduction.

This exercise works on developing strong glutes and outer hips while improving mobility in the lower body.

To perform this exercise, start by lying on your back with a band looped around both legs just above the knees.

Incorporating this simple yet challenging exercise into your routine can help increase lateral power and stability in activities such as running, jumping or even squatting.

Additionally, it can also help prevent injuries relating to patellofemoral pain syndrome or iliotibial band syndrome by strengthening weak hip muscles that contribute to those conditions according [IMPORTANT FACTS].

credits: (innerfight.com)

Related article: Lower butt exercises

Tips for Banded Hip Abductions

Here are six tips to keep in mind when performing banded hip abduction exercises:

  1. Focus on engaging your core: Before you start any banded hip abduction exercise, make sure to engage your core muscles to help stabilize your spine and protect your lower back.
  2. Keep your movements slow and controlled: Rather than rushing through the exercises, aim for a slow and steady pace to really engage the outer part of your hips and glutes.
  3. Choose the right resistance band: Make sure to choose a resistance band that provides enough tension without being too challenging or causing discomfort.
  4. Incorporate progressive overload: As with any strength-building exercise, it’s important to gradually increase the intensity of your banded abductions by using heavier resistance bands or increasing reps/sets.
  5. Mix up your exercise variations: To get the most out of banded hip abduction exercises, it’s a good idea to mix up the types of exercises you’re doing (e.g., standing vs. seated abductions) and add in other glute-building moves like squats and deadlifts.
  6. Don’t forget about flexibility: Finally, incorporating stretches like leg swings, Chinese planks, and hip airplanes into your warm-up routine can help improve overall hip flexibility and range of motion – which can further aid in preventing injury and improving athletic performance!

Related article: Lat Pulldown With Resistance Band


Incorporating banded hip abductions into your workout routine can greatly benefit your overall athletic performance. By targeting the outer muscles of your hips, you can gain better strength and power for movements such as squats and deadlifts.

Additionally, with increased mobility and flexibility, you’ll be able to perform movements more smoothly and prevent pain in the knees and hips.

Frequently Asked Questions

Banded hip abductions are a form of resistance band exercise used to strengthen the muscles that move the legs away from the body. These exercises are especially effective for athletes who engage in sports with lateral movement and stability, such as soccer or basketball, as this helps them improve their performance.

To perform banded hip abductions safely, start by placing a resistance band around both ankles. Stand with feet shoulder-width apart and engage your glutes, core, and thigh muscles. Step one foot out to the side against the resistance of the band, then slowly bring it back in without letting your knees collapse inward. Repeat on the other side.

It is advisable to speak with a healthcare professional prior to beginning a workout program involving banded hip abductions, especially if you have pre-existing health conditions or injuries.

For optimal results, it is recommended to incorporate two to three sets of 10-15 repetitions of banded hip abduction exercises into a fitness routine several times per week. It is best to consult a personal trainer or coach for specific guidance based on individual needs and abilities.

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Linda Walter
I’m a fitness trainer and a health coach. My GOAL is to empower everyone to live a healthier life even after passing their prime. You can find more about me here.

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