Band Hip Adduction

Band Hip Adduction


This exercise involves lying on your side and lifting your top leg while keeping your feet together. It targets the muscles in your inner thighs and can help improve hip stability and balance. Resistance bands can be added to increase the difficulty of the exercise.

Muscle Group

Equipment Required

Band Hip Adduction Instructions

  1. Begin by lying on your side with your legs straight and stacked on top of each other.
  2. Place a resistance band around your ankles and hold onto something stable with your top hand for balance.
  3. Engage your core and glutes to lift your bottom leg up towards the ceiling, keeping it straight.
  4. Slowly lower your leg back down to the starting position.
  5. Repeat for the desired number of repetitions, then switch sides and repeat.

Band Hip Adduction Form & Visual

Band Hip Adduction

Band Hip Adduction Benefits

  • Strengthens the hip adductor muscles
  • Improves hip stability and balance
  • Helps prevent injuries in the hip and knee joints
  • Can be done with minimal equipment and space
  • Can be easily modified for different fitness levels

Band Hip Adduction Muscles Worked

  • Inner thigh muscles (adductors)
  • Gluteus medius

Band Hip Adduction Variations & Alternatives