Hip abduction banded in sidelying (Isometric hold)

Hip abduction banded in sidelying (Isometric hold)

What you should feel?? When performed correctly, you will feel the muscles on the outer side of your hip and glutes working.


  • Laying on your side with your band around your ankles and your body in a straight line
  • Raise your upper leg towards the sky and hold it still
  • Ensure you stay laying on your side and don’t twist your hips
  • Ensure you are feeling the smaller glutes around the side of the hip doing most of the work
  • Continue holding for the agreed amount of time

Main muscles targeted:

  • Gluteus medius
  • Glutes

Main benefits:

This exercise will target the muscles that help with good hip control during walking, running and other activities on your legs. When you have sufficient strength in this area you will be protected against certain injuries and biomechanical issues that can lead to common pain problems.