Band Hip Adductions
Band Hip Adductions is a strength – resistance exercise exercise involving Adductor longus, Adductor brevis, Adductor magnus. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Adductor longus, Adductor brevis, Adductor magnus
- Secondary muscles
- Gracilis, Pectineus, Supporting-hip stabilizers
- Exercise type
- Strength – resistance exercise
Exercise technique
- Anchor
Secure the band to a sturdy point at ankle height.
- Working side
Place the loop around the ankle nearest the anchor.
- Stance
Move away from the anchor to create light tension.
- Support
Load your other foot and use a hand for balance.
- Pull inward
Bring the working leg toward your midline.
- Cross
Move it slightly across in front of the supporting foot without rotating your pelvis.
- Return outward
Resist the band as you return to the start.
Key technique points
- Do not confuse the pull direction with outward abduction.
- Keep the anchor at foot height.
- Maintain a constant knee angle.
- Keep space clear in front of the supporting leg.
- Do not turn your pelvis toward the band.
- Do not surrender the leg to the band on return.
Common mistakes
Lifting outward
This performs abduction instead of an inner-thigh pull.
Attaching to the wrong leg
Resistance no longer opposes the intended inward movement.
Swinging across
Momentum replaces hip control.
Shifting the torso sideways
Tension changes without leg movement.
Bending the knee
This shortens the band’s lever arm.
Loose anchor
Starting resistance and attachment stability are lost.
Frequently asked questions
Band Hip Adductions: why is “Lifting outward” a mistake?
This performs abduction instead of an inner-thigh pull.
Band Hip Adductions: why is “Attaching to the wrong leg” a mistake?
Resistance no longer opposes the intended inward movement.
Band Hip Adductions: why is “Swinging across” a mistake?
Momentum replaces hip control.
Band Hip Adductions: why is “Shifting the torso sideways” a mistake?
Tension changes without leg movement.
Band Hip Adductions: why is “Bending the knee” a mistake?
This shortens the band’s lever arm.
Band Hip Adductions: why is “Loose anchor” a mistake?
Starting resistance and attachment stability are lost.
What should I focus on when doing Band Hip Adductions?
Do not confuse the pull direction with outward abduction. Keep the anchor at foot height. Maintain a constant knee angle. Keep space clear in front of the supporting leg. Do not turn your pelvis toward the band. Do not surrender the leg to the band on return.
Related exercises
- 45-degree Back Extension
- Back Squat
- Banded Lateral Walk
- Barbell Hip Thrust
- Bodyweight Forward Lunge
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.