Band Hip Adductions

How to do the Band Hip Adductions

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.

Muscles worked

Role	Muscles
Primary	adductors
Equipment	resistance bands
Difficulty	beginner
Type	isolation

No resistance bands? Train the same muscles with these

Ordered by how likely you are to own the 1 option.

Thigh Adductor Machine

Harder than the Band Hip Adductions

Groiners intermediate · Bodyweight

Superset the Band Hip Adductions with

Opposing abductors work — alternate sets without extra rest.

Monster Walk abductors Thigh Abductor abductors

Common questions

What muscles does the Band Hip Adductions work?

The Band Hip Adductions primarily works the adductors. Thigh Adductor, Groiners, and Side Leg Raises train the same muscle, across 4 equipment types.

What equipment do you need for the Band Hip Adductions?

Resistance Bands. Without resistance bands, Thigh Adductor train the same muscle, and 7 of the catalogue's options for this muscle need no equipment.

Is the Band Hip Adductions suitable for beginners?

Yes, the Band Hip Adductions is rated beginner. Groiners are the progressions from here.

Where should the Band Hip Adductions go in a workout?

Late — the Band Hip Adductions is isolation work, so it follows your compounds. Supersetting it with Monster Walk and Thigh Abductor cuts session time without extra rest.

Similar exercises

Thigh Adductor Machine Groiners Bodyweight Side Leg Raises Bodyweight Adductor Foam Roller Side Lying Groin Stretch Bodyweight Adductor/Groin Bodyweight