Band Cross Abduction
Expert Advice
Focus on moving your leg through a full range of motion while keeping your hips stable and squared to the front.
How-to-do Steps
- Secure the band around your ankles and stand with your feet shoulder-width apart.
- Shift your weight to one leg and lift the other leg out to the side, keeping it straight.
- Control the movement as you bring your leg back to the starting position.
- Repeat for the desired number of repetitions before switching to the other leg.
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Muscles Worked
Band Cross Abduction primarily targets the Glutes, with Strength mechanics using Band. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes70%
Secondary
Quads30%
Equipment
Band
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Band Cross Abduction work?
Band Cross Abduction primarily targets the Glutes. Secondary muscles involved include Quads. It is classified as a Strength exercise performed with Band.
How many sets and reps should I do for Band Cross Abduction?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Band Cross Abduction suitable for beginners?
Yes, Band Cross Abduction is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
