← Back to library
Last updated February 2, 2026
Media unavailable
adductorscalveshamstringsquadriceps
Hip Adduction (Band)
Anchor a band to a post. Loop it around your near ankle. Pull your leg across your body against the resistance. Targets the inner thigh.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Medium
- Calorie Burn
- Low
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
inner thigh (large)
Secondary
inner thigh (groin)
Equipment & setup
What you need and how to position yourself before starting.
Equipment
resistance band
Movement pattern
Unilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Begin by placing a resistance band around your thighs, just above your knees.
- Stand with your feet hip-width apart and your knees slightly bent.
- Step 2Position Your Feet
- Shift your weight onto one leg while keeping the other leg slightly lifted off the ground.
- Ensure your standing leg is stable and your core is engaged.
- Step 3Initiate the Movement
- Slowly move the lifted leg out to the side against the resistance of the band.
- Keep your toes pointed forward and your knee aligned with your foot.
- Step 4Hold the Position
- Pause briefly at the top of the movement when your leg is fully extended to the side.
- Maintain control and avoid swinging your leg.
- Step 5Return to Starting Position
- Gradually bring your leg back to the starting position without letting the band slack.
- Keep your movements slow and controlled to maximize effectiveness.
- Step 6Repeat
- Perform the desired number of repetitions on one leg before switching to the other leg.
- Focus on maintaining proper form throughout each repetition.
- Step 7Finish the Exercise
- After completing your sets, carefully remove the resistance band.
- Take a moment to stretch your legs and cool down.