Band Hip Adductions

About This Exercise

The Band Hip Adduction is a targeted strength exercise for the inner thigh muscles. It isolates the adductors to improve hip stability and strength, which is beneficial for sports performance and daily movement patterns.

1Setup

1. Securely anchor a resistance band loop to a sturdy, low post or object at ankle height. 2. Stand sideways to the anchor point, far enough away to create light tension in the band. 3. Place the band loop around the ankle of your outer leg (the leg farther from the anchor). 4. Stand tall with feet hip-width apart, engage your core, and hold onto the post or a wall for balance if necessary.

2Execution

1. From the setup position, maintain an upright torso and neutral pelvis. 2. Keeping the working leg straight (but not locked) and toes pointing forward, slowly lift it across your body, leading with the heel, against the band's resistance. 3. Lift only to the point where you feel a strong contraction in the inner thigh without allowing your hips to hike or your torso to lean sideways. 4. Pause briefly at the top of the movement, focusing on squeezing the adductors. 5. Slowly lower your leg back to the starting position with control, resisting the band's pull. 6. Complete all repetitions on one side before switching.

Pro Tips

• Focus on moving from the hip joint, not swinging from the lower back.
• Keep your standing leg slightly bent and core braced to maintain balance and stability.
• Squeeze your inner thigh at the top of the movement for a full contraction.