Band Hip Adduction
Muscles worked
Instructions
- 1Anchor a band around a solid post or other object.
- 2Stand with your left side to the post, and put your right foot through the band, getting it around the ankle.
- 3Stand up straight and hold onto the post if needed. This will be your starting position.
- 4Keeping the knee straight, raise your right legs out to the side as far as you can.
- 5Return to the starting position and repeat for the desired rep count.
- 6Switch sides.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Band Hip Adduction
Band hip adduction isolates the adductors, a muscle group often neglected in classic squat- and press-focused training programs. By anchoring the band to a post and pulling the leg inward against resistance, you precisely target the inner thigh through an easy-to-control unilateral movement. It's a great accessory exercise for balancing overall leg development and strengthening hip stability, particularly useful for sports involving lateral changes of direction.
check_circleBenefits
- check_circlePrecisely isolates the adductors
- check_circleStrengthens lateral hip stability
- check_circleUseful for sports involving direction changes
- check_circleSimple, easy-to-control unilateral exercise
lightbulbExecution tips
- lightbulbKeep the knee straight throughout the movement
- lightbulbControl the return rather than letting it snap back
- lightbulbStay upright without compensating with the torso
- lightbulbAdjust band tension to match your level
warningCommon mistakes
- warningBending the knee during the pull
- warningUsing torso momentum to compensate
- warningChoosing a band too weak to create real tension
- warningNeglecting the weaker side
helpFrequently asked questions
How many reps per side?expand_more
12 to 20 reps per side is enough to properly target the adductors.
Can I use a cable instead of a band?expand_more
Yes, a low cable pulley with an ankle cuff reproduces a similar movement.
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