Bodyweight / Free · GLUTES

Band Hip Abduction — Muscles Worked & RPE Load Guide

FR: Abduction des hanches aux élastiques · Rep progression, tempo control, or external dip belt additions

Band Hip Abduction targets Hip Abductors, Glutes as primary movers (1.0× set credit). Leverage-dependent resistance arc across joint flexion.

Primary Movers (1.0×)
Hip Abductors, Glutes
Full 1.0 hard-set credit per set
Secondary Synergists (0.5×)
Minimal synergists
Fractional 0.5 set stimulus
Equipment & Pattern
Bodyweight / Free
External / Standard Load
CSV Import Aliases
1
Strong, Hevy, Capua & Jefit

17-Muscle Fractional Recruitment & Weekly MEV–MRV Landmarks

Each working set ≥ RPE 6 triggers fractional hard-set credit toward Renaissance Periodization / Schoenfeld weekly hypertrophy landmarks.

Muscle Group Mechanical Role Effort Share Weekly Optimal Band (MEV–MAV) Frequency & Research
Hip Abductors Primary (1.0× set) 60% 4–12 sets/wk (MRV 16) 2–4x / week · Evidence
Glutes (Gluteus Maximus / Medius) Primary (1.0× set) 40% 4–16 sets/wk (MRV 20) 2–4x / week · Evidence

Band Hip Abduction Worked Wathan RPE Prescription Table (kg)

Worked kg values computed for Band Hip Abduction using a worked 75.0 kg reference 1RM (Barbell) rounded to 2.5 kg bodyweight / free increments. Mechanics: Relative bodyweight kinematics & core bracing; resistance curve: Leverage-dependent resistance arc across joint flexion.

Reps RPE 9.5 RPE 9 RPE 8.5 RPE 8 RPE 7
3 reps 0 kg (90%)0 kg (87%)0 kg (87%)0 kg (83%)0 kg (80%)
5 reps 0 kg (83%)0 kg (80%)0 kg (80%)0 kg (80%)0 kg (77%)
8 reps 0 kg (77%)0 kg (73%)0 kg (73%)0 kg (73%)0 kg (70%)
10 reps 0 kg (70%)0 kg (70%)0 kg (70%)0 kg (70%)0 kg (67%)
12 reps 0 kg (67%)0 kg (67%)0 kg (67%)0 kg (67%)0 kg (63%)

Strong, Hevy & French/English CSV Import Labels

STRUGGL automatically maps these exact workout-tracker strings to canonical Band Hip Abduction volume and e1RM records on zero-login Wrapped CSV upload.

Abduction des hanches aux élastiques Band Hip Abduction abduction des hanches aux élastiques

Taken-Rack Substitutes & Biomechanical Swaps

Ranked deterministically by weighted primary-muscle overlap inside the same measurement family.

Abductor machine (100% overlap) Compare Swap: Band Hip Abduction vs Abductor machine → Cable hip abduction (lateral kickback) (100% overlap) Machine Hip Abduction (100% overlap) Compare Swap: Band Hip Abduction vs Machine Hip Abduction →

Verified Peer-Reviewed Literature (PubMed & DOI)

Peer-Reviewed Paper Author & Journal External Reference
A Comparison of Gluteus Maximus, Biceps Femoris, and Vastus Lateralis Electromyography Amplitude for the Barbell, Band, and American Hip Thrust Variations. Contreras (2016) · Journal of applied biomechanics PubMed 26695353 ↗
Effects of Shoulder Flexion Loaded by an Elastic Tubing Band on EMG Activity of the Gluteal Muscles during Squat Exercises. Kang (2014) · Journal of physical therapy science PubMed 25435701 ↗
Electromyographic analysis of hip rehabilitation exercises in a group of healthy subjects. Bolgla (2005) · The Journal of orthopaedic and sports physical therapy PubMed 16187509 ↗

Compute Your Exact Band Hip Abduction 1RM & Weekly Muscle Volume

Plug a single set into our Wathan RPE calculator or import your Strong/Hevy CSV history to see if Hip Abductors, Glutes sets fall between MEV and MRV.

Wathan 1RM & Plate Calculator → Audit Weekly Muscle Volume Upload Strong / Hevy CSV