Legs / Beginner / Isolation (single joint)

Band Hip Adductions

A band isolation exercise for the adductors.

At a glance

Primary

Adductors

Equipment

Resistance band

Movement pattern

Hip adduction

Level

Beginner

Type

Legs, Isolation (single joint)

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.

Common mistakes

• ✗ Starting with the legs forced wide into a big stretch.

  Why it hurts: The adductors are loaded at full length, a common way to strain the groin.

  ✓ Instead: Set a starting width that feels like a light stretch and control both directions.

• ✗ Slamming the pads together.

  Why it hurts: Momentum replaces muscle work and jolts the groin attachments.

  ✓ Instead: Squeeze for a second at the middle and return slowly.

Open in the appGet started