Band Hip Adductions

Technique

How to perform Band Hip Adductions

1. Secure a long loop or flat therapy band to a stable low anchor and place its free section around the ankle nearest the anchor.
2. Stand side-on to the anchor with your weight on the other leg and use a nearby support for balance if needed.
3. Position the working leg slightly toward the anchor, with the band under tension and your pelvis steady.
4. Draw that leg inward toward or across the supporting leg without turning your pelvis or bending sideways.
5. Return the working leg toward the anchor under control.
6. Finish the repetitions, then turn around and change the band to the other ankle.

Programming relevance

Muscles involved

Primary targets: Adductor Longus, Adductor Magnus, Gracilis, Pectineus.