Band around the thighs, lift like a dog at a hydrant.
Keep your hips square to the floor, don't twist your torso to open further.
From all fours, lifting a bent knee out to the side is nearly pure hip abduction, and the band above your knees adds resistance that peaks right where the glutes work hardest at the top. The bent knee keeps the lever short so the hip does the work rather than momentum. Working one side at a time makes it a go-to for waking up lazy glutes before squats or fixing a side that always lets the knee cave.
As high as it goes without your hips tipping or your torso twisting, usually somewhere near 45 degrees. Range past that is coming from your spine, not your hip, and it unloads the glute.
You are probably letting the knee drift forward as it lifts. Keep the knee bent at 90 degrees and lift straight out to the side, pausing at the top to feel the outer glute do the work.
They hit the same muscles from different positions. The hydrant isolates one hip at a time with strict range, the lateral walk loads both hips standing, doing both covers the pattern properly.
