GymPlan AIBand Hip Adductions
Band Hip Adductions is a beginner isolation band exercise that mainly works your adductors (inner thighs).
💪 Adductors (inner thighs)🏋️ Band📈 Beginner🔗 Isolation🎯 3 sets of 10-15 reps
How to do the band hip adductions
- Anchor a band around a solid post or other object.
- Stand with your left side to the post, and put your right foot through the band, getting it around the ankle.
- Stand up straight and hold onto the post if needed. This will be your starting position.
- Keeping the knee straight, raise your right legs out to the side as far as you can.
- Return to the starting position and repeat for the desired rep count.
- Switch sides.
Muscles worked
Primary: Adductors (inner thighs)
Sets and reps
Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.
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Start your free trialBand Hip Adductions alternatives
Exercises that train the same main muscle, including options with other equipment.
FAQ
What muscles does the band hip adductions work?
It mainly works your adductors (inner thighs).
How many sets and reps of band hip adductions should I do?
Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.
Is the band hip adductions good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.