Band Hip Adduction
Description
The band hip adduction is an inner-thigh (adductor) isolation exercise where you anchor a resistance band to one side and pull your leg across your body against the band tension. It targets the adductor muscles directly — essential for hip strength balance and athletic performance.
Equipment Required
Band Hip Adduction Instructions
- Anchor a resistance band to a low point (squat rack base, doorframe, or sturdy pole).
- Loop the other end around your right ankle.
- Stand sideways to the anchor with the band on your right side. Step away from the anchor until the band is under tension.
- Hold a wall or pole for balance with your right hand.
- Stand tall on your left leg. Brace your core.
- Pull your right leg across your body to the left, working against the band tension.
- Pull until your right leg crosses past your left leg or as far as possible.
- Slowly return to start. Complete reps on one side, then switch.
Band Hip Adduction Form & Visual
Band Hip Adduction Benefits
- Isolates the adductors (inner thighs)
- Builds hip strength balance
- Helps prevent groin strains
- Important for athletic cutting movements
- Highly portable
- Easy to scale by changing band thickness
Band Hip Adduction Muscles Worked
- Adductor magnus, longus, brevis (primary)
- Gracilis
- Pectineus
- Core (stabilizer)
Band Hip Adduction Variations & Alternatives
- Band Hip Abduction
- Lever Hip Adduction
- Cable Hip Adduction
- Side-Lying Adduction
- Copenhagen Plank
