Similar to banded hip thrusts, banded abductions are a way to strengthen the outer muscles on the hips. These are muscles that don’t get a lot of direct training and are often very weak on most people.
It’s important to keep these abductors strong as they help improve power with other lifts such as squats and deadlifts. Using bands makes for an easy way to train them either at the gym or at home.
Equipment Needed
- Glute resistance band
You will need a resistance band to perform these banded abductions that you can purchase at our fitness equipment store. You will want a set of bands that have varying resistance levels as you will need more challenge as your strength builds.
It also helps to have a bench or seat to sit on, but they can also be done standing up using a wall.
Banded Abductions Muscles Used
- Gluteus medius
- Gluteus maximus
- Abductors
- Tensor fascia lata
Benefits of Banded Abductions
We mentioned how stronger abductor muscles help with power for other lifts such as deadlifts, but they help with a lot of other things too. The stronger your abductors are, the stronger your glutes can become. This helps with exercises such as squats, but also for athletic performance such as running and jumping.
From a daily perspective, strong abductors allow for simple movements such as walking, standing, and easily rotating the legs. If you have a job that requires you to be on your feet all day, weak abductors can make it more difficult.
Hip abduction exercises can also help to prevent pain in the knees and hips. These are also a good exercise choice to build and strengthen the glutes.
How To Do Banded Abductions Step-By-Step
Standing Banded Abductions
- Pull the band up to just above your knee
- Stand sideways against a wall with your right hand bracing yourself
- Keep your head up and your back straight
- In a controlled motion drive the left leg outward as far as you can and pause at the end of the movement
- Slowly return to the starting position
- When you’ve finished off your set amount repetitions with the left leg, turn around and place your left hand on the wall to begin with the right leg
Seated Banded Abductions
- Sit down on the bench and step into the band pulling it up to right above the knees
- Keep your back upright and your head up
- Push both of your knees outward as far as you can and pause at the full extension
- Return slowly to the starting position
Variations
Lie down on your side like you are doing a side plank. This can be done on the floor or on a padded bench for more comfort. Support yourself with your right arm and lift your left leg upward making sure to pause at the top before returning back under control. When you’ve hit your set amount of reps, switch sides to exercise the right leg.
Place the band in the same position but now start on all fours on a mat on the ground. Drive your right leg outward to the side making sure not to go too fast. Pause at the top before returning under control, and then repeat for the opposite leg.
You can also perform these in the same position but on a bench for more stability and some more range of motion for each leg.
Leg swings: Standing up against a wall with both hands on the wall for support, you will have the band in the same place above the knees. Starting with the right leg, you will swing it in front of you to the left before driving it outward to the right. Make sure to not go too fast and try to extend it as far out as you can go and control it back as you again swing it in front of you. Do your set amount of reps before repeating with the left leg.
Banded Abductions Tips & Tricks
- Keep your core tight and engaged throughout the motion
- Don’t worry if you can’t extend too far outward. Most people have tight hips and you need to build up that strength and flexibility.
- Begin with a lighter resistance band
- Exhale as you push your legs away from you and inhale on the return
- Squeeze your glutes at the top of the motion
- Keep your head up and facing forward throughout the exercise