Exercise guide
Band Hip Adduction
- Beginner
- Compound
- Rep-based
- Lower legs
This isolation exercise targets the adductor group on the inner thigh to improve hip stability and groin strength. It is highly effective for developing control and strength throughout the hip's full range of motion using constant band tension.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Secure a resistance band to a power rack at ankle height.
- Stand sideways to the rack and loop the band around the ankle closest to the anchor point.
- Step away from the rack until there is light tension on the band while your leg is extended toward the anchor.
- Stand tall with your feet hip-width apart, using the rack for balance with your hand if needed.
How to do it
- Exhale as you pull your banded leg across the front of your body, moving it past your midline.
- Squeeze your inner thigh at the peak of the movement for a one-second pause.
- Inhale as you slowly return the leg to the starting position, resisting the band's pull to maintain control.
- Maintain a steady tempo, taking two seconds to pull and two seconds to return.
Form checklist
- Keep your torso upright and avoid leaning your upper body away from the rack.
- Keep the moving leg straight with a soft micro-bend in the knee to avoid locking out.
- Ensure the movement comes strictly from the hip joint rather than rotating the pelvis.
- Keep your toes on the moving foot pointing forward, not turned out.
Pro tips
- Focus on 'sweeping' the floor with your foot to ensure the adductors are the primary movers.
- Initiate the movement by thinking about pulling your inner thigh toward your opposite knee to maximize mind-muscle connection.
Make it harder
- Increase the distance from the anchor point to heighten the resistance at the peak of the contraction.
- Perform the movement without holding onto the rack to significantly increase the stability demand on the standing leg and core.
Frequently asked
- What muscles does the band hip adduction work?
- The band hip adduction primarily targets the adductors, and also works the glutes as secondary muscles.
- What equipment do you need for the band hip adduction?
- The band hip adduction uses resistance band.
- Is the band hip adduction good for beginners?
- Yes. The band hip adduction is a beginner-friendly movement and a strong foundation to build on.