Band hip adduction Exercise Guide
Exercise Profile
- Target
- Adductors
- Equipment
- Band
- Body Part
- Hips
- Primary Muscle
- Adductors
- Secondary Muscles
- Gracilis
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4.5
- Alternate Names
- Hip adduction with band
How to: Band hip adduction
- Attach the resistance band to a sturdy anchor at ankle height.
- Stand sideways to the anchor, with the band around the ankle furthest from the anchor.
- Holding onto a wall or sturdy surface for support, lift the banded leg towards the midline of your body.
- Pause briefly at the top of the movement before slowly lowering your leg back to the starting position.
- Repeat for the desired number of repetitions before switching sides.
Common Mistakes
- Using too much momentum instead of controlled movements.
- Not keeping the knee in line with the ankle during the movement.
Modifications
- Use a lighter band for a lower intensity workout.
- Perform the exercise seated to reduce strain on the lower back.
Tips
- Keep your movements controlled to maximize engagement of the target muscles.
- Ensure your posture is correct; avoid leaning to one side.
Band hip adduction Alternatives
Tags
hips
strength
adductors
band
lower body
core