Mini Band Glute Burnout | Focus: Hip Abduction

Today we are targeting those side and upper glutes!

Here are two of our favorite ways to target those side and upper glutes with hip abductions:
1. standing hip abduction (anti-rotation)
2. seated band abduction
Today’s focus is on form and reps. Make sure you watch the video closely to understand how to do each exercise. You are welcome to do these with or without a band, but you will probably want to use one for the seated abductions to get a good burn!
Here is how you should do these exercises:
Standing Hip Abduction: 10-20/side
Seated Band Abduction x20

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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