Adductors · Isolation movement

Banded Hip Adduction

A isolation exercise that targets the adductors. Performed with resistance bands.

Primary muscle

Adductors

Secondary muscles

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Equipment

Machine

Difficulty

Beginner

How to perform the Banded Hip Adduction

Anchor a resistance band at ankle height and loop it around the ankle nearest the anchor point.
Step sideways away from the anchor until the band pulls the working leg outward under tension.
Hold a wall or sturdy support for balance and keep the torso tall and the standing leg firm.
Draw the banded leg across the body past the midline, contracting the inner thigh at the finish.
Let the band ease the leg back out to the side slowly, keeping tension on the adductors throughout.

Suggested working range: 15–25 reps. Default progression: double progression.

•Using a band so light that there is no tension at the stretched, outermost position.
•Rotating the whole torso to help drag the leg across instead of isolating the inner thigh.
•Rushing the return so the band recoils the leg out of the contracted position.