Resistance Band Abductor Workout

Resistance Band Abductor Workout (outer thigh/side butt area)Hat = haven’t showered in daaaays. Shhh don’t tell anyone.

Ok my resistance band situation in this post is a little on the ratchet side. If you have loop bands, use those! If you’re in the same boat as me and only have flat bands, you can wrap them and secure them in a knot, but keep in mind that doubling up a band makes the resistance heavier. Use lighter flat bands than you normally would if they’re going to wrap twice around your legs.

The theme of this week’s workout posts seems to be corrective exercises. I went over what an overhead squat test can reveal about muscle imbalances you have on Monday, and now we’re doing a workout inspired by my own weaknesses. You may remember from that runner’s assessment I had done that it was brought to my attention that I need to spend more time stretching my TFL and strengthening my abductors (outer thigh/side butt area). The first three exercises in this workout were recommended to me by the Micheli Center, and then I added on the rest to spice things up. If you do an overhead squat test and notice your knees tend to cave inward towards each other (knock knees), this is a great workout for you!

Resistance Band Abductor Workout

This is A LOT of abductor work. In total, this workout will take about 30 minutes (each section is 9-10 mins). If that’s too much time spent on this concentrated muscle group, you could always just do one of the sections.

Equipment I Used:

  • Two resistance bands (I’m using these flat bands tied in knots, but if you have them, definitely use loop bands instead!
  • Exercise mat

This workout is divided into three sections. Each section is made up of three exercises. Finish one section before moving onto the next. You’ll notice section 1 is structured a little differently than the last two sections. Resistance Band Abductor Workout (outer thigh/side butt area)

***I’m going to write full exercise descriptions later today–having major technical difficulties right now, but wanted to get the post up for those of you familiar with the moves. 🙂

Section 1: Double Bands

One band should be above your ankles and once should be above your knees. Set an interval timer for 9 rounds of 45 seconds of work and 15 seconds of rest. You’ll go through these three exercises three times.

  • Side Steps in Squat (6 steps to the left, 6 steps to the right) |
  • Outer Thigh Pulses in Squat |
  • Cowboy Walk (6 steps forward, 6 steps backward) |

Section 2: All Fours, One Band

Use one band below your knees. If you’re using a knotted flat band like I am, you probably don’t need it doubled up anymore. You’ll stay on each exercise for 30 seconds. Don’t rest in between exercises. Once you’ve completed all three (90 seconds of work total) rest for 15-30 seconds. Repeat twice more for a total of three sets. Do all three sets on the right before repeating on the left.

  • Fire Hydrants |
  • Fire Hydrant Pulses |
  • Hip Circles in Hydrant |

Section 3: Standing, One Band

Use one band above your ankles. Same structure as section 2. You’ll stay on each exercise for 30 seconds. Don’t rest in between exercises. Once you’ve completed all three (90 seconds of work total) rest for 15-30 seconds. Repeat twice more for a total of three sets. Do all three sets on the right before repeating on the left. If you’re feeling this in the standing leg instead of the target leg, hold on to a bar or chair for balance so that you can keep your bodyweight centered.

  • Lateral Leg Raises |
  • Angled Leg Raises, Toes Turned Outward |
  • Leg Circles |

Resistance Band Abductor Workout (outer thigh/side butt area)

WEARING | tank: c/o Reebok // shorts: Fabletics

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Comments

  1. Arms are lookin’ toned, girl!

  2. I agree with Hilary in her comment above – your arms look great! I love using bands in my worouts so thank you for this – good stuff.

  3. Hi! I teach a fitness class for moms with babies. We use resistance bands for in all our workouts. We use the spri ones with handles. Wondering how I can adapt to use those in the work out! Would love to see more band workouts on the blog! Love your workouts!

    • I’ve been using bands (loops, with handles, flat bands) a ton lately in my own workouts so I’ll definitely keep them comin’ on the blog! 🙂

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