Band Hip Adduction
Trains the Adductors.
- Equipment
- Bands
- Mechanic
- Isolation
- Force
- Pull
- Level
- Beginner
How to do it
- Anchor a resistance band at ankle height to a rack upright or a heavy fixed object.
- Loop the band around the ankle nearest the anchor and stand side-on, a couple of steps away.
- Hold something for balance and stand tall on the outside leg.
- Draw the banded leg across the front of your body, against the band's pull, keeping the knee straight.
- Pause briefly at the end of the range, then let the leg return under control to the start.
- Complete the set, then turn around and repeat with the other leg.
Common mistakes
- Swinging the leg. The band will pull it back if you let it, and the controlled return is a large share of the work.
- Leaning the torso away to make room. Stand tall and hold something rather than counterbalancing with the trunk.
- Standing too close to the anchor, so there is no tension at the start of the movement.
- Bending the knee. A straight leg keeps the movement at the hip where the adductors act.