Hip Adductions (Band)

An inner thigh isolation exercise using band resistance to target the adductor muscles.

Instructions

1. Anchor a resistance band around a sturdy post at ankle height.
2. Stand with your left side toward the post, feet shoulder-width apart.
3. Loop the band around your right ankle.
4. Stand upright, holding onto the post or another support if needed for balance.
5. Keeping your leg straight, pull your right foot across your body toward your left leg, squeezing your inner thigh.
6. Return to the starting position under control and repeat for the desired reps, then switch legs.

Tips

• Keep your torso upright throughout the movement; avoid leaning.
• The movement should be controlled and deliberate; avoid swinging the leg.
• Maintain tension in the band even at the start of each rep.
• Keep your supporting leg slightly bent for improved stability.
• Adjust the band or your distance from the anchor to modify resistance.
• This exercise is excellent for improving hip stability and reducing injury risk in athletes.