Abduction of one leg on all fours with band

Move the leg from the hip in the required direction without rotating the pelvis to gain extra range. Return under control with the torso stable. Use a steady tempo: control the return phase in particular and avoid relying on momentum. Exhale through the hardest part and inhale as you recover the starting position.

Check that the movement stays stable in both directions and that the torso is not compensating. The goal is controlled loading of glutes and hip flexors; match resistance and range to a beginner level and never force a painful repetition. For unilateral variations, complete the same number of repetitions and a comparable range on both sides.