Band Hip Adductions

🎯 Adductors🏋️ BandBeginnerIsolation

How to do the band hip adductions

  1. Anchor a band around a solid post or other object.
  2. Stand with your left side to the post, and put your right foot through the band, getting it around the ankle.
  3. Stand up straight and hold onto the post if needed. This will be your starting position.
  4. Keeping the knee straight, raise your right legs out to the side as far as you can.
  5. Return to the starting position and repeat for the desired rep count.
  6. Switch sides.

Muscles worked

The prime mover is the adductor group down the inner thigh, which pulls the leg back toward the midline and controls the hip as it opens.

Every exercise for:Adductors

How this movement works

One joint changes angle and the resistance travels toward you along a single arc. Nothing is positioned to help, so tension stays where you aimed it and the usable load drops sharply against a multi-joint pull for the same muscle. Protect the range of motion; buying weight by shortening the arc defeats the point.

It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.

What you need

A band gets harder the further it stretches, so resistance peaks at the end of the range rather than the middle. It is also the easiest way to scale a movement in small steps.

Every exercise using:Band

These train the adductors too, using equipment this one does not:

Difficulty

Listed at beginner level: the pattern is simple enough to pick up without coaching, and a position that goes wrong mid-set is obvious enough to correct on the next repetition.

Of the 13 adductors exercises in this database, 8 are listed at beginner level.

Related exercises

Photos: free-exercise-db — public domain (Unlicense) Full attribution →

ⓘ Informational only — not a substitute for professional fitness or medical advice.