Band Hip Abduction

Default prescription & biomechanics

Primary muscles

Glutes

Secondary muscles

Hamstrings

Equipment

Bands

Movement pattern

Isolation (Push force)

Difficulty

Intermediate

Working rep range

10-12 reps per set

Between-set interval

90 seconds rest

Step-by-step coaching cues

1. Place a resistance band around your ankles or just above your knees.
2. Stand tall with your feet hip-width apart and a slight bend in your knees.
3. Shift your weight to one leg and slowly abduct the other leg out to the side.
4. Keep your torso stable and avoid leaning.
5. PT Cue: Focus on controlled movement, not momentum.

Joint & safety considerations

No specific joint contraindications are flagged for Band Hip Abduction. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.

Biomechanical alternatives & swaps

Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.

Exercise	Relationship	Equipment
Ankle-Cuff Cable Glute Kickback	Cable swap	Cable
Cable Bent Over Neutral Grip Kickback with Rope Attachment	Cable swap	Cable
Cable Bent-Over Rope Triceps Kickback	Cable swap	Cable
Cable Hip Abduction	Cable swap	Cable
Cable Neutral Grip Kickback	Cable swap	Cable
Dumbbell Kickback	Dumbbell swap	Dumbbell

From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.