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Exercise guide
Banded Standing Hip Adduction
A standing hip adduction with a loop band, isolating the inner thigh adductors.
What this exercise works
- Muscles
- adductors
- Goals
- hypertrophy
- Equipment
- Resistance band
- Category
- Strength
- Difficulty
- beginner
Demonstration
Step 1
Step 2
How to perform the movement
- Anchor a loop band to a sturdy upright at ankle height.
- Step into the loop with the working leg facing the anchor side.
- Stand a few feet away so the band has tension.
- Sweep the working leg across the body toward the standing leg.
- Return slowly to the start. Complete reps per side, then switch.
Technique cues and common mistakes
- Keep the standing leg slightly bent for stability.
- Move only the working leg — torso stays still.
- Control the eccentric for full adductor stretch.