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Band Hip Adduction

Step by step instructions, muscle activation and variants for the Band Hip Adduction.

EasyInner thighs

About this exercise

Band Hip Adduction is a standing isolation exercise that targets the inner thigh muscles using a resistance band anchored to a fixed point. One leg pulls across the midline against the band's resistance, strengthening the adductors through a full range of motion.

How to Perform

  • Anchor a resistance band to a sturdy fixed object at ankle height and loop the other end around your working ankle
  • Stand sideways to the anchor point with the working leg farthest from it, balancing on the other leg
  • Stand tall with your core engaged and use a wall or support for balance if needed
  • Keeping your leg straight, sweep the working leg across your body toward and past the standing leg
  • Hold briefly at peak contraction, squeezing the inner thigh
  • Slowly return the working leg to the starting position against the band's resistance
  • Complete all reps on one side, then switch legs

Muscle Activation

Primary
Inner thighs

Common Mistakes

Common mistakes content is coming soon.

About the Band Hip Adduction

The Band Hip Adduction is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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