Adductors · Isolation movement
Banded Hip Adduction
An isolation exercise for the adductors. You need resistance bands.
Working range
15–25reps
Progression: double progression
- Primary muscle
- Adductors
- Secondary muscles
- –
- Equipment
- Resistance band
- 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.
Common mistakes
- •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.
Variations & alternatives
Swap in one of these when the equipment is taken or the main lift has stalled.
Use this exercise in a program
The Banded Hip Adduction fits into hypertrophy and strength splits that prioritize adductors volume.
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