Hip abductor lying with band

Exercise overview

Primary muscle group: Legs

Exercise type: Bands

Exercise goal: Strength

Key metric: Repetitions

Average reps per set*: 18

Description: Lie down on your side, ensuring your body forms a straight line from head to feet. Wrap a resistance band around your thighs, positioning it just above your knees. Keep your feet together and support your head with your bottom arm, propping your upper body up with your other hand for balance. Lift your top leg as high as you comfortably can, keeping your leg straight and toes pointed forward. Slowly lower your leg back down to the starting position with control. Repeat the motion for the desired number of repetitions before switching to the other side.

Exercise ID: 00482

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Proper Band Placement: Ensure the resistance band is placed just above your knees. This placement will provide optimal tension and better engage your hip abductors.
Maintain Tension: Keep tension in the band at all times. Avoid allowing your knees to come together completely, even when lowering your legs. This continuous tension maximizes muscle activation.
Align Your Body: Make sure your body is in a straight line from head to toe. Align your head with your spine and avoid bending at the waist. This alignment helps in targeting the correct muscles effectively.
Controlled Movements: Perform the exercise with slow and controlled movements. Avoid using momentum to lift your legs. This control ensures you're targeting the hip abductor muscles rather than relying on other muscle groups.
Engage Your Core: Keep your core engaged throughout the exercise to stabilize your body. This engagement prevents your lower back from arching and supports proper form.
Breathing: Remember to breathe evenly. Exhale as you lift your legs and inhale as you return to the starting position. Proper breathing can help you to maintain rhythm and endurance during your workout.
Adjust Resistance: Choose a resistance band that provides a challenging but manageable resistance. If the band is too tight, it may cause improper form. If it’s too loose, you won't get the full benefit of the exercise.
Focus on Range of Motion: Aim for a full range of motion without compromising form. This full movement ensures maximum muscle engagement and effectiveness.
Warm-Up: Warm up your hip muscles with light cardio or dynamic stretches before starting this exercise. A proper warm-up prepares your muscles and reduces the risk of injury.
Listen to Your Body: Pay attention to how your body feels during the exercise. If you experience any discomfort in your knees, hips, or back, stop the exercise and check your form or consult a professional.

Exercise overview

Exercise tips and tricks

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