Resistance Band Supine Hip Abduction
Easy
Also known as: Banded Supine Hip Abduction · Supine Banded Leg Abduction
Expert Advice
Avoid turning your thighs outward to spread farther. Keep your kneecaps facing the same direction throughout the movement.
How-to-do Steps
- Loop the band around both ankles, then lie on your back on the floor.
- Rest your arms by your sides with your palms pressing lightly into the floor.
- Raise both legs above your hips, keeping your knees straight.
- Open both legs outward together until you reach a comfortable width.
- Slowly bring your legs back together without letting the band pull them inward.
- Repeat with both legs elevated, counting each opening and return as one repetition.
Common Mistakes
- Back archesFix: reduce the opening range and keep your ribs down.
- Knees bend during the openingFix: use a lighter band so your legs stay straight.
Coach Cues
Keep knees straightBoth legs move togetherKeep ribs down
Short reminders to keep in mind during every set.
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Muscles Worked
Resistance Band Supine Hip Abduction primarily targets the Glutes, with Strength mechanics using Resistance Band. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes80%
Secondary
Quads20%
Equipment
Resistance Band
Exercise Type
Strength
Why Level 2?
Easy
Holding straight legs elevated requires modest hip control and hamstring flexibility.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Variations
Easier Variation
Harder Variation
Frequently Asked Questions
What muscles does Resistance Band Supine Hip Abduction work?
Resistance Band Supine Hip Abduction primarily targets the Glutes. Secondary muscles involved include Quads. It is classified as a Strength exercise performed with Resistance Band.
How many sets and reps should I do for Resistance Band Supine Hip Abduction?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Resistance Band Supine Hip Abduction suitable for beginners?
Yes, Resistance Band Supine Hip Abduction is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
What are the most common mistakes when doing Resistance Band Supine Hip Abduction?
Back arches: reduce the opening range and keep your ribs down. Knees bend during the opening: use a lighter band so your legs stay straight.
