Legs · Resistance Band
Band Cross Abduction
How to do the band cross abduction, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Anchor a resistance band low and loop it around your far ankle so the band crosses in front of your standing leg. Holding something for balance, sweep the working leg out to the side against the band, then return under control.
- 1The side of your hip and glute driving the leg out against the band
- 2Your standing leg and core staying braced and steady
- 3A controlled return rather than letting the band snap your leg back
Common mistakes
- Swinging the leg with momentum instead of using the glute
- Leaning your torso away to cheat the leg higher
- Letting your hips rotate or your standing knee cave
Muscles worked
The band cross abduction mainly works the glutes, with the lower abs and obliques assisting.
- GlutesPrimary
- Lower AbsSupport
- ObliquesSupport
- Lower BackMinor
- Upper AbsMinor
- QuadsMinor
- HamstringsMinor
- CalvesMinor
- External RotatorsMinor
- AdductorsMinor
- Hip FlexorsMinor
Kovo programs the band cross abduction for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.