Band Hip Adduction
A standing hip adduction that draws one leg inward against an anchored band.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Hip isolation
- Modality
- Strength
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Unilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Secure a long band around a fixed post or bar near floor height and loop the other end around the nearer ankle.
- Stand side-on to the anchor and hold a fixed support for balance.
Do the rep
- Draw the working leg inward across the front of the support leg while keeping the pelvis level.
- Return toward the anchor under control, then complete the set on that side.
What counts as a rep
A rep counts when the leg moves inward without the body tilting and returns to the start; count each side.
One rep counts when the leg moves inward without the body tilting and returns to the start; count each side.
Breathing
Exhale during the effort; inhale during the controlled return.
Cues
- Keep both hips facing forward.
- Move at a steady speed.
- Use a stronger band when the reps get easy.
Common mistakes
Rotating the pelvis
What you seeThe hips turn as the leg crosses the body.
FixUse less range and keep the pelvis facing forward.
Control keeps the work in the intended movement.
Stop the set if
- Stop if you feel sharp pain.
- Stop if the band slips or shows a tear.
- End the set when you cannot meet the rep standard under control.
General educational content, not individual coaching or medical advice.
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