Resistance Band Standing Hip Adduction

The Resistance Band Standing Hip Adduction works the Inner Thigh muscles (Adductors) by pulling one straight leg across your body against a band anchored low on the door. You stand side-on with the strapped leg nearest the door and draw it in until that foot is in front of your standing foot.

Muscles Worked: Inner Thighs (Adductors) · also Hip Flexors, Core
Equipment: Door anchor, 1 ankle strap

Woman with hands on hips and an ankle strap on one leg pulls that leg from out to the side across in front of her standing foot. — Start And Finish Positions

Set Up

Anchor:: Attach the bands to the door anchor at the bottom of the door.
Bands:: Clip both ends of the band to one ankle strap.
Body Position:: Wrap the ankle strap around the ankle of your working leg and stand 3 to 4 feet from the door, side-on, with your working leg closest to the door; use a chair for stability if needed. Keep your back straight, head straight, chest up and stomach tight. Start with your working leg out to the side at a 45-degree angle with the floor.

Movement

Pull your working leg in, away from the anchor, until your foot is in front of your standing foot. Return the leg to the 45-degree start under control.

Points To Remember

Keep your working leg straight throughout the movement.
Pull the resistance from your heel.

Questions About The Standing Hip Adduction

What muscles does the Resistance Band Standing Hip Adduction work?

The Resistance Band Standing Hip Adduction works the Adductors, the muscles of the Inner Thigh. The Hip Flexors assist as the leg crosses in front, and the Core keeps you upright on one leg.

Where should your leg start for Standing Hip Adduction?

Start the Resistance Band Standing Hip Adduction with your working leg out to the side at about a 45-degree angle to the floor, 3 to 4 feet from the door, so the band is under tension from the first rep.