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Equipment Needed
Flat Surface, preferably without carpet.
Resistance Bands Made of resistant elastic, these come in a variety of resistance levels. Some come with handles while others do not. Resistance bands provide a great opportunity to train specific muscle groups without using free weights.
Muscles Worked
Abductors
Abductors are commonly but erroneously referred to as the outer thigh muscles. In fact, the two muscles that comprise the upper hip are part of the glutes. These muscles are referred to as gluteus medius and gluteus minimus. Attached to the pelvis and the top of the thighbone, the gluteus medius and gluteus minimus move the leg out and away from the center of the body. The minimus also medially rotates the hip.
Note:
Use a resistance band that has a handle on both ends.
Choose a resistance band that offers enough resistance to make this exercise challenging.
Exercise Set-Up
- Hold one handle of the resistance band in each hand.
- Step onto the band with both feet and even out the band so that the handles are held at the same height with the same resistance.
- Switch the grip of the handles to the opposite hands so that your make an X where the bands cross.
- Slightly bend your knees and engage your abdominal muscles by pressing your bellybutton to your spine.
- Position your head over your shoulder and hold your gaze directly forward.
- Step your right foot to the right and feel the resistance on your outer right abductor.
- Step your left foot in so that your feet are approximately six inches apart. You should continue to feel some resistance in your right abductor.
- Continue the set then repeat on your left side.
What to Watch Out For
- Be sure to protect your lower back during this exercise by keeping your abdominal muscles engaged.
- Make sure to do the same amount of repetitions on each side.
- Do not let the band slack as you move, you should feel resistance throughout exercise.
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