Banded Standing Hip Abduction

Muscles worked by the Banded Standing Hip Abduction

Primary

Glute MediusGluteus Medius

Secondary

GlutesGluteus Maximus

Also called: glute med, gluteus medius, side glute, hip abductor glute.

Equipment

Loop Band

Also called: mini band, hip band, booty band, fabric band, glute band, mini loop band.

How to do the Banded Standing Hip Abduction

1. Place a loop band around your ankles or just above your knees.
2. Stand tall with a slight bend in your knees and brace your core.
3. Shift your weight onto one leg, maintaining a stable torso.
4. Slowly abduct the free leg out to the side, feeling the glute contract.
5. Control the movement as you return the leg to the starting position.
6. Complete all reps per side before switching.

Form tips

• Keep your torso upright and avoid leaning to the side.
• Focus on a controlled movement, not momentum.
• Ensure the band maintains tension throughout the entire range of motion.
• Initiate the movement from your hip, not your foot.

At a glance

Banded Standing Hip Abduction in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Banded Clamshell
• Banded Fire Hydrant
• Banded Seated Hip Abduction
• Banded Sumo Walk
• Clamshell Hold
• Clamshells
• Machine Hip Abduction
• Side-Lying Hip Abduction

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "banded-standing-hip-abduction",
  "name_en": "Banded Standing Hip Abduction",
  "name_de": "Bandgestütztes Stehendes Hüftabduktion",
  "name_es": "Abducción de Cadera de Pie con Banda",
  "description_en": "This isolation exercise targets the gluteus medius and maximus, improving hip stability and strength by abducting the leg against band resistance.",
  "description_de": "Diese Isolationsübung zielt auf den Gluteus medius und maximus ab, verbessert die Hüftstabilität und -kraft durch Abduktion des Beins gegen Bandwiderstand.",
  "description_es": "Este ejercicio de aislamiento trabaja el glúteo medio y mayor, mejorando la estabilidad y fuerza de la cadera al abducir la pierna contra la resistencia de la banda.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "isolation",
  "difficulty": "beginner",
  "equipment": "loop_band",
  "body_part": "upper_legs",
  "primary_muscles": [
    "gluteus_medius"
  ],
  "secondary_muscles": [
    "gluteus_maximus"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "leg_day",
    "glute_focus"
  ],
  "variation_group": "hip-abduction",
  "is_unilateral": true,
  "is_bodyweight": false,
  "instructions_en": [
    "Place a loop band around your ankles or just above your knees.",
    "Stand tall with a slight bend in your knees and brace your core.",
    "Shift your weight onto one leg, maintaining a stable torso.",
    "Slowly abduct the free leg out to the side, feeling the glute contract.",
    "Control the movement as you return the leg to the starting position.",
    "Complete all reps per side before switching."
  ],
  "instructions_de": [
    "Platziere ein Loop-Band um deine Knöchel oder knapp über deinen Knien.",
    "Stelle dich aufrecht hin mit leicht gebeugten Knien und spanne deinen Rumpf an.",
    "Verlagere dein Gewicht auf ein Bein und halte deinen Oberkörper stabil.",
    "Führe das freie Bein langsam zur Seite ab und spüre die Kontraktion im Gesäß.",
    "Kontrolliere die Bewegung, während du das Bein in die Ausgangsposition zurückführst.",
    "Absolviere alle Wiederholungen pro Seite, bevor du wechselst."
  ],
  "instructions_es": [
    "Coloca una banda elástica alrededor de tus tobillos o justo encima de tus rodillas.",
    "Ponte de pie con una ligera flexión de rodillas y activa tu core.",
    "Transfiere tu peso a una pierna, manteniendo el torso estable.",
    "Abduce lentamente la pierna libre hacia un lado, sintiendo la contracción del glúteo.",
    "Controla el movimiento mientras regresas la pierna a la posición inicial.",
    "Completa todas las repeticiones por lado antes de cambiar."
  ],
  "tips_en": [
    "Keep your torso upright and avoid leaning to the side.",
    "Focus on a controlled movement, not momentum.",
    "Ensure the band maintains tension throughout the entire range of motion.",
    "Initiate the movement from your hip, not your foot."
  ],
  "tips_de": [
    "Halte deinen Oberkörper aufrecht und vermeide es, zur Seite zu lehnen.",
    "Konzentriere dich auf eine kontrollierte Bewegung, nicht auf Schwung.",
    "Stelle sicher, dass das Band während des gesamten Bewegungsbereichs Spannung behält.",
    "Leite die Bewegung aus deiner Hüfte ein, nicht aus deinem Fuß."
  ],
  "tips_es": [
    "Mantén tu torso erguido y evita inclinarte hacia un lado.",
    "Concéntrate en un movimiento controlado, no en el impulso.",
    "Asegúrate de que la banda mantenga la tensión durante todo el rango de movimiento.",
    "Inicia el movimiento desde tu cadera, no desde tu pie."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/banded-standing-hip-abduction-start.webp",
      "peak": "images/flat/banded-standing-hip-abduction-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "banded-standing-hip-abduction");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.