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Resistance Band Hip Adduction
Resistance band hip adduction isolates inner thigh muscles to build adductor strength and hip stability; used for lower body conditioning, injury prevention, and balance improvement.
About Exercise
Equipment
Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Adductors
Secondary Muscles
Quads, Glutes
Accessory Muscles
Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAdductors
10/10Adductor Longus, Adductor Magnus
Quads
4/10Glutes
3/10Glute Medius
Abs
2/10Programming
Typical Rep Range
12-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Anchor a resistance band low to a sturdy point and loop the other end around your ankle. Stand sideways to the anchor with feet shoulder-width apart, holding a wall for balance if needed.
- Engage core and keep back straight.
- Slowly pull banded leg across body toward midline, squeezing inner thigh.
- Pause briefly at peak contraction.
- Controlled return to start, resisting band's pull.
- Repeat reps, then switch sides.
Coaching Tips
Form Cues
- Squeeze inner thighs
- Keep core tight
- Control the release
- Avoid momentum
- Maintain upright posture
Breathing
Inhale during return to start; exhale as you adduct and squeeze.
Tempo
3-1-2
Range of Motion
Move leg from side out to across midline, knee slightly bent, without locking joints.
Safety
Safety Notes
- Secure anchor firmly to prevent snap-back.
- Use light band initially to master form.
- Stop if sharp joint pain occurs.
- Hold support for balance in standing version.
Spotting
No spotter required; use stable anchor and optional hand support for balance.
Common Mistakes
- Swinging leg with momentum
- Leaning body away
- Snapping band back
- Arching lower back
- Locking knees
When to Avoid
- Acute hip or groin strain
- Knee joint instability
Flexibility Needed
- Adequate hip flexion range
- Basic ankle stability
Build Up First
- Familiarity with band handling
- Core engagement basics
Also known as
Banded Inner Thigh Pull, Standing Band Adduction, Loop Band Hip Squeeze
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