Resistance Band Abductors genuinely are a fabulous exercise to work your Gluteus Medius, and Tensor Fasciae Latae. You may think it’s not very easy to condition your Gluteus Medius, and Tensor Fasciae Latae unless you’re at a gym. Thankfully, for this simple isolation push exercise, you just will need a resistance band and door anchor. This is great on the go exercise to replace an abductor machine.
Resistance Band Abductors Summary
- Primary Muscles Worked: Gluteus Medius, and Tensor Fasciae Latae
- Other Muscles (Secondary) Worked: Gluteus Minimus
- Equipment: Resistance Band and Door Anchor
- Mechanics Type: Isolation
- Force: Push
- Utility: Auxiliary
Resistance Band Abductors Procedure
- Attach each side of the resistance bands each of your ankles and attach the center of the band to a door anchor near the bottom of the door.
- Stand with your base leg hip not being worked towards the door. You can brace against the door jam with the same hand.
- Before you begin, you want the band to be taut so that there is resistance throughout the movement. If the band is not taut, you can Pull the band attached to your support leg and stand on it to maintain the resistance.
- To begin, cross your moving leg in front of your support leg, then pull your leg away from your body. The only joint that should move is your hip joint of the moving leg.
- Once you have reached your maximum leg separation with good form, hold for a second.
- Next, slowly bring your leg back across the support leg.
- Repeat for your desired repetitions, usual 8-12.
- Gluteus Medius
- Tensor Fasciae Latae
- Gluteus Minimus
- Gluteus Medius (opposite)
- Tensor Fasciae Latae (opposite)
Tips for Better Results and Proper From
In order for you to attain the right outcomes, implement these essential tips. Likewise, if you desire to reduce the likelihood of injuries, use these tips.
- Keep Your Upper Body Straight. You may feel like you need to lean to move your leg a little more try to avoid this.
- Use a mirror if available to watch your form. You may feel a bit vain looking in a mirror when you are working out, but you are not checking yourself out, you are ensuring your form is good.
- Keep your toes pointed in the same direction, perpendicular to the anchor. If you rotate your hips, you will either work your glutes or abs and not you abductors.
- Perform The Correct Amount Of Sets Along With Rest. Your goal, in the beginning, ought to be to do 3 sets to near fatigue. Although, you can build up to 5 sets. If your muscles aren’t exhausted at the ending of 3 – 5, something should change. Primarily you can increase the resistance to make each repetition tougher. Second, you can decrease the rest time in between your sets.
Frequent Mistakes You Want to Be Sure To Avoid
Performing the resistance band abductors improperly, often referred to as cheating, will not allow your muscles and muscle fibers to use their fullest potential. Cheating will result in you not achieving your desired muscle development and, in some cases, injuries.
- Swinging your leg and not pausing. You don’t want to use momentum here you want to work your muscles. When you swing your leg you are not maximizing the effectiveness of the exercise.
- Don’t bend your torso. You want to isolate your abductors and the best way to do that is to stay upright.
Recap Of Resistance Band Abductors
You ought to now be ready to carry out resistance band abductors thoroughly. Your future step is to implement resistance band abductors as a part of a consistent exercise system.