AdductorsBeginner

Band Hip Adductions

Strength movement using Bands.

1 / 2

Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary Adductors

Movement instructions

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.

Technique guidance

Exhale as the target muscle shortens against resistance and inhale during the controlled return. Keep breathing steadily throughout the set.

Use a stable setup and a load or resistance you can control through a comfortable range.
Stop if you feel sharp pain, dizziness, or feel unwell.
Inspect the band and anchor before use, keep the recoil path clear, and replace damaged equipment.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

Related movements