Hip Adduction Against Band
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Hip Adduction Against Band is a strength exercise performed by placing a resistance band around the ankles or thighs and squeezing the legs together against its tension, targeting the inner thighs for adduction strength. It primarily works the adductor muscles of the posterior thighs, enhancing hip stability and inward leg power. Ideal for athletes in sports requiring lateral movement, runners preventing imbalances, or anyone building lower body resilience, using just a resistance band.
How to Perform Hip Adduction Against Band
- 1Anchor a resistance band to a sturdy low object at floor level, like a heavy furniture leg or door anchor.
- 2Sit on the floor with your legs extended straight in front of you, feet flexed, and loop the band's pad or handle around the bottom of one foot (starting leg).
- 3Position your torso upright with shoulders back, core engaged, and hands on the floor beside your hips for support.
- 4Keeping your starting leg straight and foot flexed, slowly squeeze your inner thigh to adduct your leg across your body toward the midline (past the opposite leg).
- 5Exhale as you fully adduct the leg, hold the peak contraction for 1 second, then inhale as you slowly return to the starting position with control.
- 6Perform 10-15 reps per leg, then switch sides.
- 7Key form tips: Keep the working leg straight and movement slow/controlled to target inner thighs—avoid jerking or using momentum. Maintain upright posture; don't lean back. Common mistake: Bending the knee, which shifts tension off the target muscles.