Seated Resistance Band Leg Adduction

AdductorsResistance Band, Chair

This isolation exercise targets the hip adductors using a resistance band and a chair. Perform it one leg at a time to gently strengthen your inner thighs.

How to do it

1Sit tall on a chair, loop one end of the band around the chair leg, and secure the other end around your working ankle.

2Move your working leg slightly out to the side until you feel tension in the band.

3Exhale and smoothly pull your working leg inward toward your supporting leg, squeezing your inner thigh.

4Hold for a second at the peak, then control the return to the starting position.

5Complete your reps, then switch legs.

Common mistakes

Leaning your torso toward the working leg, which takes the tension off the target muscle.

Letting the band snap your leg back, reducing time under tension.

Lifting the supporting foot off the floor, losing your balance.

Breathing

Exhale as you pull your leg inward; inhale as you return to the start.

Make it harder or easier

To make it easier, use a light resistance band; to make it harder, use a heavier band and hold the squeeze for a two-count.

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.