How to Do Band Cross Abduction

Band Cross Abduction is a glutes exercise using resistance band, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Glutes

Equipment

Resistance band

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Band Cross Abduction

  1. 01Anchor the resistance band to a low post and loop the other end around the ankle furthest from the anchor.
  2. 02Step away until there is tension in the band and stand tall with a neutral spine.
  3. 03Pull the banded leg across the front of the standing leg and then out to the side away from the anchor.
  4. 04Control the leg as the band pulls it back toward the midline, maintaining balance on the stationary foot.
  5. 05Perform the required repetitions on one leg before switching to the opposite side.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Band Cross Abduction

Primary Stabiliser Inactive

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Primary movers

  • Glutes Extends the hip, your main power generator.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Maintain a slight bend in the supporting leg and keep the toes of the moving leg pointed forward to isolate the glute medius.

Same coaching engine used inside the A90 app

05 / FAQ

Band Cross Abduction questions

What muscles does Band Cross Abduction work?

Band Cross Abduction is catalogued as a glutes exercise in A90 Training Club, with the glutes as its primary muscle group.

How do you do Band Cross Abduction correctly?

Anchor the resistance band to a low post and loop the other end around the ankle furthest from the anchor. Step away until there is tension in the band and stand tall with a neutral spine. Pull the banded leg across the front of the standing leg and then out to the side away from the anchor. Control the leg as the band pulls it back toward the midline, maintaining balance on the stationary foot. Perform the required repetitions on one leg before switching to the opposite side.

What is the A90 coach tip for Band Cross Abduction?

Maintain a slight bend in the supporting leg and keep the toes of the moving leg pointed forward to isolate the glute medius.

Is Band Cross Abduction suitable for beginners?

Band Cross Abduction is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Band Cross Abduction?

Band Cross Abduction uses resistance band.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes band cross abduction into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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