Standing Single-Leg Hip Abductions
Hip abductions are an excellent workout for building up the side of the glute, creating the rounded, curvy look that has become so popular. “This exercise builds your glutes by challenging the muscle fibers in your gluteus medius and maximus,” explains Capritto. “The hip abduction movement pattern is not only great for achieving the round, toned muscles many exercisers are after, but more importantly, building strength to assist with squats and other compound lower-body exercises.”
How to do it: Positioning the resistance band just above your knees, stand hip width apart and hold onto a wall or another sturdy object to keep your balance and allow the focus to stay on your hips. “Keeping your hips square (forward-facing), lift your right foot off of the ground and, leading with your heel, move your leg away from the center of your body. Keep a soft bend in your knee,” suggests Capritto. It’s important to stay aware of your range of motion, and when you’ve lifted your leg to the extent the band allows, return your leg to the starting position.
Reps: 8-10 on each leg
Sets: 3
Seated Banded Hip Abductions
While standing abductions help to target one leg at a time, seated hip abductions call for both legs to work simultaneously, creating a burnout effect and pushing your muscles to max capacity, even without a weight rack. “Many exercisers find this version more challenging because it's difficult to achieve the same range of motion they can access when moving just one leg at a time,” notes Capritto. “Exercisers may find they need a lighter resistance band compared to single-leg hip abductions.”
How to do it: Place the resistance band in the same position as the above move, resting just above your knees. This time, however, sit on a bench or the edge of a chair, making sure to maintain good posture with your back straight and tall, and your feet positioned hip width apart on the floor. “Tighten your core and simultaneously press both knees out to the side. Keep your torso upright and avoid leaning forward or arching your back while doing this,” explains Capritto. “Slowly return your knees back to the starting position, pause, and repeat.”
Reps: 8-15 total
Sets: 3
Banded Hip Thrusts
Hip thrust with a dumbbell is one of the best exercises to target your glutes and give them that rounded appearance, but swapping weights out for a resistance band is actually just as effective when exercising from home. “Banded hip thrusts primarily target the gluteus maximus and the hamstrings by challenging you to achieve full hip extension against resistance,” explains Capritto, noting, “The hip abductors are also involved in the movement.”
How to do it: Using a bench or the edge of your couch for support, place the resistance band just above your knees and rest your upper body on the bench while sitting in front of it. “Lift your hips off of the ground and press your back into the bench to support your upper body,” says Capritto. “Thrust your hips upward until you reach full hip extension, taking care not to hyperextend (arch) your lower back,” she says. To enhance this move even further, pulse your legs at the top of the hip thrust, engaging the hip flexors and targeting the muscles of the glutes even further, before lowering back down.
Reps: 8-15 total
Sets: 3