Band Hip Adduction

How to do it

1. Anchor a band at ankle height and loop it around your inside ankle.
2. Stand side-on, far enough away for tension.
3. Pull the working leg across your body past the standing leg.
4. Return slowly against the band.
5. The band's tension rises as you cross the midline, which is exactly where the adductors shorten.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

How it compares

Compared with the Hip Adduction (Machine), it loads Adductors (inner thigh) 5 points lower. It needs Resistance bands where the other uses Machines. Compared with the Band Squat, it loads Quads 70 points lower, Adductors (inner thigh) 50 points higher, Glutes 40 points lower.

Other ways to train this

• Hip Adduction (Machine) Machines
• Cable Hip Adduction Cable machine
• Sumo Goblet Squat Dumbbells
• Side-Lying Hip Adduction Bodyweight
• Cossack Squat Bodyweight

Other exercises for the Adductors (inner thigh)

• Band Squat 30% Resistance bands
• Band Romanian Deadlift 10% Resistance bands
• Sumo Squat 80% Dumbbells
• Sumo Deadlift 60% BarbellProfessional

Exercise illustrations and data by RepDB (repdb.co), used under licence.