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Standing Band Hip Adduction

beginner · isolation

Standing Band Hip Adduction

Setup

Anchor a resistance band to a sturdy post at ankle height. Stand side-on to the anchor, loop the band around the ankle nearest to it, then step sideways away until the band is lightly taut. Hold a wall or a chair back with one hand for balance.

Execution

  1. Stand tall with your weight on the leg farther from the anchor and brace your belly lightly.
  2. Let the banded leg drift slightly toward the anchor, foot just off the floor, knee straight but not locked.
  3. Exhale and pull the banded leg across in front of the standing leg, only as far as your hips and trunk stay still.
  4. Inhale and let the leg return toward the anchor over 2 seconds, without letting the band snap it back.
  5. Finish the reps, then turn around to work the other side for the same count.

Breathing

Exhale as you pull the leg in, inhale as it returns. Do not hold your breath.

Quick cues

  • Trunk still, only the leg moves.
  • Sweep the leg across in front.
  • Return slowly, don't let it snap.

Common faults

  • Fault: Leaning the trunk or twisting the hips to pull the leg farther

    Fix: Shorten the range to where your trunk stays upright, or stand closer to the anchor to reduce the tension.

  • Fault: The band snapping the leg back on the return

    Fix: Count two seconds on the way back and use a lighter band if you cannot hold that pace.

  • Fault: Losing balance on the standing leg

    Fix: Hold the wall or chair back firmly and keep the standing knee slightly soft.

Equipment

resistance_band

Muscle groups

legs