Resistance Band Hip Adduction
A standing adduction with a band anchored beside you and looped around the near ankle, sweeping the leg in toward and past the standing leg. It strengthens the inner thigh with nothing more than a band.
Primary muscles
- Adductors
Secondary muscles
- Hip Flexors
- Sets
- 2–3
- Reps
- 12–15 per side
- Rest
- 30–45s
How to perform
Main muscles working (thicker lines)
Starting position
Anchor a band low on a post, stand side-on with the band around the ankle nearest the post and step away until it is taut, holding the post for balance.
Let the banded leg rest out toward the post with the knee straight.
Sweep the leg in toward your standing foot, leading with the inner thigh.
Continue just past the standing leg if you can without twisting.
Return slowly against the band, then switch sides.
Breathing: Exhale as you pull in, inhale as the leg returns.
Coaching tips
Stand tall
Straight knee
Slow return
Common mistakes
Leaning the torso to move the leg
Twisting the hips
Letting the band snap the leg back
Safety notes
Start with light tension; the adductors strain easily.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.