Hip abduction banded in sidelying (Strength)

Hip abduction banded in sidelying (Strength)

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


  • Sitting on the ground, tie your band around your ankles at a tension you can handle
  • Tie the knot securely so that it does not come undone during the exercise
  • Laying on your side with your body in a straight line
  • Raise your upper leg towards the sky
  • 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 until finished the set

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.