Band Cross Abduction
This exercise targets your gluteus medius for improved hip stability and strength.
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Band Cross Abduction
Description
Stand with your feet hip-width apart, holding a resistance band. Extend your arms out to the sides, then cross them in front of your chest. Return to the starting position to complete one rep.
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How to do Band Cross Abduction
- 01Setup
Loop a resistance band around both ankles or just above the knees for less resistance. Stand tall with feet hip-width apart, ensuring your core is engaged and spine is neutral.
- 02Setup
Shift your weight slightly onto one leg, keeping a soft bend in the knee of your standing leg. Maintain a steady gaze forward.
- 03
Inhale, then exhale as you slowly abduct (lift out to the side) the working leg against the band's tension. Focus on squeezing your gluteus medius.
- 04
Control the movement as you slowly return the working leg to the starting position. Do not let the band snap your leg back.
- 05
Complete all repetitions on one side before switching to the other leg, maintaining constant tension in the band throughout the set.
Tips
- Maintain a slight bend in your standing leg to avoid locking your knee and to better engage your glutes for stability.
- Focus on initiating the movement from your hip, actively thinking about squeezing your gluteus medius rather than just swinging your leg.
- Keep your torso upright and still throughout the movement; avoid leaning or rocking your body to help lift the leg.
- Control both the outward abduction and the return phase of the movement to maximize muscle engagement and prevent injury.
Common mistakes
- Leaning your torso excessively to the side compromises glute activation; keep your upper body still and upright.
- Allowing the band to snap the leg back to the starting position reduces muscle tension; control the leg's return against the band's resistance.
- Swinging the leg with momentum instead of controlled muscle contraction lessens effectiveness; execute the movement slowly and deliberately from the hip.
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Get Ellim — FreeQuestions
What muscles does Band Cross Abduction work?
Band Cross Abduction primarily targets Gluteus Medius. Secondary muscles include Tensor Fasciae Latae.
Is Band Cross Abduction good for beginners?
Band Cross Abduction is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Band Cross Abduction?
You need Band to perform Band Cross Abduction. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Band Cross Abduction?
Maintain a slight bend in your standing leg to avoid locking your knee and to better engage your glutes for stability. Focus on initiating the movement from your hip, actively thinking about squeezing your gluteus medius rather than just swinging your leg. Keep your torso upright and still throughout the movement; avoid leaning or rocking your body to help lift the leg. Control both the outward abduction and the return phase of the movement to maximize muscle engagement and prevent injury.
What are common mistakes when doing Band Cross Abduction?
Leaning your torso excessively to the side compromises glute activation; keep your upper body still and upright. Allowing the band to snap the leg back to the starting position reduces muscle tension; control the leg's return against the band's resistance. Swinging the leg with momentum instead of controlled muscle contraction lessens effectiveness; execute the movement slowly and deliberately from the hip.
Related exercises
Band Seated Hip Internal Rotation
Hips · Gluteus Medius · Band
Straight Leg Outer Hip Abductor
Hips · Gluteus Medius · Body weight
Resistance Band Clam
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Resistance Band Seated Hip Abduction
Hips · Gluteus Medius · Resistance Band
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Dumbbell Renegade Row to Squat
Back · Hips · Dumbbell
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Free · iPhone only · Available on the App Store