Band Hip Adductions

Band Hip Adductions is a beginner-level isolation in the strength category that primarily works the adductors. It is performed with resistance bands.

How to do it

1. 1Anchor a band around a solid post or other object.
2. 2Stand with your left side to the post, and put your right foot through the band, getting it around the ankle.
3. 3Stand up straight and hold onto the post if needed. This will be your starting position.
4. 4Keeping the knee straight, raise your right legs out to the side as far as you can.
5. 5Return to the starting position and repeat for the desired rep count.
6. 6Switch sides.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Add load only once you complete all reps with good form — progressive overload.
• •Initiate the pull from the target muscle rather than jerking with body momentum.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.