Band Hip Adduction

AdductorsResistance Band

An isolation resistance band exercise targeting your inner thigh adductors. Strengthens stabilizing muscles and improves pelvic control. Performed standing, one leg at a time.

How to do it

1Anchor one end of the band low and strap the other to your active ankle, standing sideways to the anchor.

2Step out to create light tension and hold onto a support for balance.

3Shift your weight to your standing leg, lifting your working leg slightly toward the anchor.

4Exhale and smoothly pull your working leg across the front of your standing leg against resistance.

5Inhale and slowly return your leg back out, maintaining constant muscle tension.

Common mistakes

Leaning your torso toward the working leg, taking work away from the adductors.

Rotating your hips as your leg moves, losing isolated tension.

Snapping your leg back out quickly, increasing the risk of groin strain.

Breathing

Exhale as you pull your leg toward your body's centerline; 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.