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Exercise handout — move better, feel better.
Standing Hip Abduction (Band)
Standing hip abduction against band resistance for glute medius strengthening.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
resistance_bands
Home Options
- resistance band + wall
No equipment? Try: Cable machine, Ankle weight
Dosage
3
Sets
12
Reps / Time
30 sec
Rest
2 out / 2 return
Tempo
Step-by-Step Guide
Set up
- Anchor band low or loop around both ankles
- Stand tall near wall or support
- Weight on stance leg
No image for this step. Follow the written instruction.
Step 1 of 4
Keeping leg straight, move it out to side
No image for this step. Follow the written instruction.
Step 2 of 4
Move slowly against band resistance
No image for this step. Follow the written instruction.
Step 3 of 4
Control the return - don't let band snap back
No image for this step. Follow the written instruction.
Step 4 of 4
Repeat all reps then switch sides
Breathing
- Exhale as you lift leg out
- Inhale as you return
Form Cues
- Stand tall - don't lean away
- Move from the hip
- Control both directions
- Keep toes pointed forward
Common Mistakes to Avoid
- Leaning trunk away from moving leg
- Using momentum
- Rotating the leg outward
- Letting band snap back
Safety Information
Hold support if balance is a concern.
Progressions
Heavier band, no support, add pause at end range
Regressions
Lighter band, hold support
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.