Standing Banded Abduction

Hip abduction is a simple movement that can strengthen the buttocks and outer thighs.

Standing Abduction

Primary Muscles Used

Standing Banded Abduction Muscles Used

Standing Banded Abduction Instructions

  • Get a chair or something to hold onto for balance.
  • Put the exercise band around your legs just above you knees.
  1. Stand up straight, tighten your stomach and make sure your back is in a neutral position.
  2. Slowly raise one leg up and out to the side.
  3. Raise your leg as high as you can without bending your torso.
  4. Pause and bring your leg back down to the starting position.
  5. Repeat.
Standing Banded Abduction Demonstration

Tim's list of benefits for the Standing Banded Abduction

  • The banded hip abduction is one of the best exercises for working the gluteus medius. It also activates the gluteus medius and tensor fasciae latae (outer thigh). These muscles raise the leg laterally away from the body and turn the leg outward.
  • Hip abductor strength contributes to better stability while standing, especially when standing on one leg.
  • Often a forgotten set of muscles, the hip abductors are instrumental in common daily movements. This includes being able to get out of bed, step into a car, or slide out of a restaurant booth. Plus, when these muscles aren’t used for a long period of time, they can become weak. This forces the body to recruit other muscles to perform an activity.
  • Over time, these muscle imbalances can cause pain and lead to improper posture.

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