Exercise library · Adductors

How to Do Band Hip Adductions

Step-by-step instructions, muscles worked and workouts that use the band hip adductions.

How to do it

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

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

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Gear for this exercise

Resistance bands setCheap, light and perfect for home workouts and warm-ups.See it on Amazon →Tube bands with handlesGym-like cable exercises at home.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.