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Upper Legs · Band
Band Hip Adduction
Band Hip Adduction is a beginner isolation strength exercise that works the adductors (upper legs), with the hip flexors, glutes and core assisting. It needs a band and a sturdy surface. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.
- Target
- Adductors
- Body part
- Upper Legs
- Equipment
- Band
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Adductors · Adductor Longus, Adductor Brevis, Adductor Magnus
- Adductors · Gracilis
Secondary muscles
- Hip Flexors · Iliopsoas
- Glutes · Gluteus Medius
- Core · Rectus Abdominis
- Hamstrings · Semitendinosus, Semimembranosus, Biceps Femoris
How to do Band Hip Adduction
- Secure one end of the resistance band to a stable anchor and attach the other end around the ankle closest to the anchor.
- Stand sideways to the anchor with your supporting leg slightly bent and your core engaged. Place your hands on hips for stability.
- Sweep the banded leg inward across the front of your body while keeping your torso upright and your movement controlled.
- Slowly return your leg to the starting position without letting the band pull it back, then repeat before switching sides.
Form tips
- Keep your torso upright and avoid leaning to either side.
- Maintain a slight bend in your supporting knee for better stability. Keep the working leg straight or slightly bent throughout the movement.
- Control the return phase and resist the band's pull. Use a resistance level that allows a full, controlled range of motion.
- Exhale as you bring your leg inward and inhale as you return.
Band Hip Adduction alternatives
More adductors exercises
Band Hip Adduction FAQ
What muscles does Band Hip Adduction work?
Band Hip Adduction mainly works the adductors in the upper legs (Adductor Longus, Adductor Brevis, Adductor Magnus and Gracilis). The hip flexors, glutes, core and hamstrings work as secondary muscles.
What equipment do you need for Band Hip Adduction?
You need a band and a sturdy surface.
How many sets and reps of Band Hip Adduction should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Band Hip Adduction good for beginners?
Yes. Band Hip Adduction is rated beginner, so it's a sound choice while you learn to train the adductors.
How many calories does Band Hip Adduction burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Band Hip Adduction?
Other exercises for the adductors include Multi Hip Adduction, Seated Machine Hip Adductor, Seated Machine Hip Adductor (Variation 2) and Butterfly Yoga Flaps.
For developers
Use Band Hip Adduction in your app
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