Banded Standing Hip Adduction

Inner ThighsResistance Band

This exercise targets and strengthens the adductors on the inner thigh. Performing it standing demands core control, balance, and pelvic alignment. Work each leg individually.

How to do it

1Anchor one end of the band low to a sturdy post, and wrap the other end around your working ankle.

2Stand side-on to the anchor point with enough distance for band tension, shifting your weight onto your outside leg.

3Exhale and smoothly pull your working leg across your body in front of your standing leg.

4Hold for a second at peak contraction to feel your inner thigh engage.

5Inhale and return your leg to the start position under strict control.

Common mistakes

Rotating your hips toward the anchor, shifting focus off the inner thigh.

Swinging your leg with momentum, which reduces muscle effort and increases strain risk.

Losing control of your standing leg and letting that knee collapse inward.

Breathing

Exhale as you pull your leg across your body, and inhale as you return to the start.

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.