Seated Banded Hip Adduction

AdductorsResistance Band, Chair

A seated inner-thigh isolation move using a resistance band. Safely targets your adductors to strengthen the inner legs and improve pelvic stability.

How to do it

1Sit on the edge of a chair with the band anchored to a sturdy post on your side and looped around your target leg just above the knee.

2Set your feet hip-width apart, sit tall, and move your working leg out until you feel light band tension.

3Smoothly pull your thigh inward against the band, bringing your knee toward your centerline.

4Hold at peak contraction for one second.

5Slowly return your leg to the starting position with constant control.

Common mistakes

Letting the band yank your leg back, removing muscle tension and straining the joint.

Rotating your torso or hips along with the leg, taking load off the inner thigh.

Slouching through your upper back and losing posture mid-set.

Breathing

Exhale as you pull your thigh inward, and inhale as you reset to the start position.

Make it harder or easier

To simplify, use a lighter band or sit closer to the anchor point.

To progress, use a heavier band or hold the peak contraction longer.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.