Standing Hip Adduction (Band)

Standing isolation exercise using a resistance band to strengthen the adductor muscles and inner thighs.

Instructions

1. Stand upright with feet hip-width apart, with a resistance band looped around both legs just above the knees.
2. Place your hands on your hips or hold onto a stable object for balance.
3. Keep your torso upright and your core engaged throughout the movement.
4. Move one leg inward across your body against the band resistance, maintaining a slight knee bend.
5. Return your leg to the starting position under control, keeping tension on the band.
6. Perform all prescribed repetitions on one side before switching to the other leg.
7. Focus on controlled movements and inner thigh muscle activation.

Tips

• Keep your torso stable and upright—avoid leaning away from the moving leg
• Maintain a slight knee bend in both legs to protect your knees and increase adductor activation
• Move only at the hip joint; avoid excessive upper body movement
• Feel the inner thigh and adductor muscles engaging with each rep
• Control the return movement to maximize time under tension