Glutes exercise
Banded Side Plank Hip Abduction
Hip abduction against a mini band while holding a side plank, to activate the glute medius and core.
- Primary muscleGlutes
- Also worksAbductors
- EquipmentResistance band
- LevelIntermediate
- Glutes
- Abductors
- Resistance band
How to do the Banded Side Plank Hip Abduction
4 steps, in the order you do them.
- Place a mini band just above your knees and lean on one forearm on your side, with your elbow under your shoulder.
- Stack your feet and form a straight line from head to heels, with your hips up.
- Raise your top leg toward the ceiling against the band, without rotating your torso.
- Lower it slowly until your legs come together. Do 10 to 15 reps and switch sides.
Muscles worked
PrimaryGlutes
SecondaryAbductors
SecondaryCore
Alternatives to the Banded Side Plank Hip Abduction
They work the glutes with other equipment, including options for training at home.
Guides to get more out of it
Mobbe
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More glutes exercises
Figure 4 StretchGlutes · Bodyweight
Standing Mini Band Hip AbductionGlutes · Resistance band
Hip CARsGlutes · Bodyweight
Single Leg Smith Machine Reverse KickbackGlutes · Machine
Frequently asked questions
What muscles does the Banded Side Plank Hip Abduction work?
The Banded Side Plank Hip Abduction works mainly the glutes. It also works the abductors and the core.