Band Hip Adductions
How to do the Band Hip Adductions
- 1
Anchor a band around a solid post or other object.
- 2
Stand with your left side to the post, and put your right foot through the band, getting it around the ankle.
- 3
Stand up straight and hold onto the post if needed. This will be your starting position.
- 4
Keeping the knee straight, raise your right legs out to the side as far as you can.
- 5
Return to the starting position and repeat for the desired rep count.
- 6
Switch sides.
How to program the Band Hip Adductions
Sets and reps
As an isolation movement, the Band Hip Adductions is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Band Hip Adductions is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Band Hip Adductions work?
The Band Hip Adductions primarily targets the Adductors.
What equipment do I need for the Band Hip Adductions?
You need Bands. Difficulty level: Beginner.
How many sets and reps of the Band Hip Adductions should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
