Low Crawl Band Abductions
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Glute Activation
Core Stability
Warm-Up/Accessory
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Glute Loop
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Intermediate
Overview
Low Crawl Band Abductions combine glute activation with full-body stabilization. Performed from a low crawl (hovered quadruped) position, this exercise strengthens the lateral glutes while also challenging core and shoulder endurance. It’s ideal for prepping the body for athletic movements or as a burn-out finisher.
Muscles Worked
PRIMARY:
Gluteus medius
Gluteus minimus
SECONDARY:
Gluteus maximus
Transverse abdominis
Quadriceps
Anterior deltoids
STEP-BY-STEP INSTRUCTIONS
Place a glute loop just above your knees.
Begin in a quadruped position: hands directly under shoulders, knees under hips.
Hover your knees 1-2 inches off the ground, keeping your back flat and core engaged.
From this position, drive both knees outward against the resistance of the band.
Pause briefly at the widest point, then return to neutral while keeping tension on the band.
Repeat for the prescribed reps while maintaining the hovered position.
Benefits
Fires up glutes, particularly the lateral stabilizers
Enhances core stability under dynamic conditions
Activates deep shoulder stabilizers
Trains full-body control and endurance
COACHING CUES
Keep your knees hovering just off the ground
Push knees outward-don’t let the band control the tempo
Brace your core like someone’s about to punch you
Maintain a flat back and level hips throughout
Notes
Low Crawl Band Abductions are a powerful glute activation drill that reinforces total-body stability. Whether used in warm-ups, corrective strategies, or high-rep finishers, this movement targets the glutes, core, and shoulders for maximum engagement and control.