Band Hip Adductions
The Band Hip Adductions isolates the Adductors through a controlled range of motion. This beginner-level bands exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The adductors handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.
How to Band Hip Adductions
- 1
Anchor a band around a solid post or other object.
- 2
Stand with your left side to the post, and put your right foot through the band, getting it around the ankle.
- 3
Stand up straight and hold onto the post if needed. This will be your starting position.
- 4
Keeping the knee straight, raise your right legs out to the side as far as you can.
- 5
Return to the starting position and repeat for the desired rep count.
- 6
Switch sides.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Band Hip Adductions work?
The Band Hip Adductions primarily targets the Adductors. It's an effective isolation exercise for building adductors strength.
Is the Band Hip Adductions good for beginners?
Yes, the Band Hip Adductions is suitable for beginners. Start with light weight to master the 6-step form before adding load.
What equipment do I need for the Band Hip Adductions?
You need bands to perform the Band Hip Adductions. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.