Mini Band Glute Burnout | Focus: Hip Abduction
Today we are targeting those side and upper glutes!
Watch: mini band glute burnout | Focus: hip abduction
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How to Do Each Mini Band Burnout Movement
Band Tip: If your band is super tight place it higher up on your legs so you can get a wider stance. Or, if you want more tension, place the band closer to your knees.
Standing Hip Abduction
Targets: Hip abductors, glutes
Tip: Anti-rotation is keeping your hips in place and not moving them as your abduct your leg.
This movement can be done with or without a band. Stand next to a bar rack, counter, or some sort of pole so that it is to your side. Make sure you are not rotating your hips, keep them square and forward. Lift your outside leg up to a 90 degree angle infront of you. Abduct outward by swinging your leg out, keeping it at that 90 degree angle. Keep you hips stable and forward. Continue to abduct by moving your leg infront of you and then back out to the side.
Seated Band Abduction
Targets: Glutes, hips, thighs
Sit on the bench (or the floor) with your back straight up and your feet on the floor. Put the resistance band on your legs right above your knees. Then, push your knees away from each other and then slowly bring them back together for 1 rep.
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