Band Hip Adduction: How-to, Tips & More
The Band Hip Adduction is a beginner isolation exercise for your adductors. You do it with resistance band, one side at a time. It is a good fit when your goal is both strength and muscle growth.
Besides the adductors, it also works your glutes, so it fits well in a session that trains those muscles together.
Muscles worked
Adductors
Primary
Glutes
Secondary
How to do the Band Hip Adduction
- Anchor a band low and loop it around your inside ankle.
- Stand side on with the band pulling your leg out.
- Pull your leg across in front of the other.
- Return slowly, then switch sides after the set.
Band Hip Adduction tips
- Hold something steady for balance.
Sets and reps
Most lifters do well with 10 to 20 reps per set, and 10 to 20 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Resistance band
Type
Isolation
Band Hip Adduction alternatives
More adductors exercises
Frequently asked questions
What muscles does the Band Hip Adduction work?
The Band Hip Adduction mainly works your adductors, with help from your glutes.
How many sets and reps should I do?
A good starting point is 10 to 20 reps per set, and many lifters get the best results between 10 to 20 reps. Use a weight that leaves one or two reps in reserve.
Is the Band Hip Adduction good for beginners?
Yes. The Band Hip Adduction is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Band Hip Adduction?
You need resistance band.
Add Band Hip Adduction to your program
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