RB Prone Abduction: How to Do It, Muscles Worked & Pro Tips

RB Prone Abduction is a simple but powerful glute activation drill performed face down. It targets the side glutes to improve hip stability, balance, and knee control—perfect for home workouts, warm-ups, and lower-body strength days.

How to Perform RB Prone Abduction (Step-by-Step)

• Band placement: Above knees (easier) or around ankles (harder).
• Set up: Lie prone (face down) on a mat, legs straight and together. Rest forehead on stacked hands. Brace your core and keep hips pressed to the floor.
• Abduct: With knees straight and toes slightly turned in, push your legs out to the sides against the band.
• Pause & return: Hold 1 sec at peak tension, then bring legs back slowly, maintaining control and light tension.
• Volume: 2–4 sets of 12–20 reps. Move slow; prioritize mind–muscle connection.

Form Tips (Do These)

• Keep pelvis heavy and ribs down—avoid arching the lower back.
• Point toes slightly inward to bias the glute medius over hip flexors.
• Don’t bend the knees; think “long legs” sliding out.
• If low back feels it, reduce band tension or move the band above the knees.

Muscles Worked

• Gluteus Medius & Minimus: Primary abductors; key for pelvic stability.
• TFL (Tensor Fasciae Latae): Assists abduction under band tension.
• Core (obliques & deep stabilizers): Maintain neutral spine and pelvic control.
• Adductors (eccentric control): Help control the return phase.

When to use: Before squats/deadlifts or runs for activation, during glute circuits for extra lateral strength, and in prehab for knee valgus control and hip stability.