Standing Banded Abductions
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Glute Activation
Hip Stability
Warm-Up
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Glute Loop
Squat Rack or other Stable Surface
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All Levels
Overview
This version of Standing Banded Abductions mimics the seated variation, but in a more functional standing position. By hinging at the hips and pressing both knees outward at the same time, this movement delivers powerful glute activation while reinforcing hip stability in a bent, athletic position.
Muscles Worked
PRIMARY:
Gluteus medius
Gluteus minimus
SECONDARY:
Hip stabilizers
Core stabilizers
STEP-BY-STEP INSTRUCTIONS
Place a glute loop just above your knees.
Face a squat rack or stable surface and hold on for balance.
Hinge at your hips, pushing your glutes back behind you as if preparing for a squat. Keep a soft bend in your knees.
While staying in this hinged, athletic position, press both knees outward at the same time against the resistance of the band.
Return to the starting position with control, keeping constant tension on the band.
Repeat for the prescribed number of reps, remaining in the bent/hinged position throughout the set.
Variations
Perform as quick pulses at the end of a set for a glute burnout
Add a resistance band around the ankles as well for added challenge
Combine with isometric holds for time
Benefits
Targets lateral glutes in a standing, sport-specific position
Great for warming up before squats, deadlifts, or running
Improves hip control and stability
Encourages proper hip-hinge pattern
COACHING CUES
Push your hips back and keep your chest slightly forward
Drive both knees out at the same time, don’t bounce them
Keep the movement small and controlled
Feel your glutes working to resist the band
Notes
This standing variation of the banded abduction targets the glutes in a more functional position than the seated version, making it a valuable tool for pre-activation, athletic warm-ups, and building lateral hip strength that transfers into dynamic lifts and movement patterns.