Band Hip Adductions

Legs · Band

How to do it

Anchor the band to a post and stand side-on, with the leg **nearest** the post free and the outside leg through the band at ankle height. Step away until there is tension and hold something so you do not sway. Bring that leg **inwards across the midline** of your body without bending the knee, and return slowly. You feel the adductor on the inside of the thigh. The classic mistake is rotating the hip to reach further: the pelvis stays square and only the leg travels.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

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