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Band Hip Adductions

The Band Hip Adductions primarily targets your Adductors. It requires band and is best suited to beginner lifters.

Beginner level · Equipment: Band · Isolation · Pull

Primary muscles: Adductors

How to perform Band Hip Adductions

  1. Step 1. Anchor a band around a solid post or other object.
  2. Step 2. Stand with your left side to the post, and put your right foot through the band, getting it around the ankle.
  3. Step 3. Stand up straight and hold onto the post if needed. This will be your starting position.
  4. Step 4. Keeping the knee straight, raise your right legs out to the side as far as you can.
  5. Step 5. Return to the starting position and repeat for the desired rep count.
  6. Step 6. Switch sides.

Frequently asked questions

Which muscles are primarily targeted during band hip adductions?

This exercise primarily targets the gluteus medius and gluteus minimus. These muscles are responsible for hip stabilization and moving the leg away from the midline.

What is the most common form mistake to avoid?

Avoid rotating the pelvis or leaning the torso to create momentum. Maintain a neutral spine and keep the hips square to ensure the glutes perform the work.

How should I position the resistance band for maximum effectiveness?

Place the band just above the knees for better control or around the ankles to increase the lever arm and difficulty. Ensure there is tension on the band throughout the entire range of motion.

How can a beginner progress this movement?

Beginners should start with side-lying leg raises without a band to master the mechanics. Once the movement pattern is stable, introduce a light resistance band to increase intensity.

What is the recommended set and rep range for glute isolation?

Perform 2 to 3 sets of 12 to 20 repetitions per side. Focus on a controlled tempo and a brief pause at the peak of the contraction for optimal muscle fiber recruitment.

Sample sets & reps for Band Hip Adductions

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Adductors exercises

  • Adductor — stretch
  • Adductor/Groin — stretch
  • Carioca Quick Step — other
  • Groin and Back Stretch — stretch
  • Groiners — stretch

See all Adductors exercises →

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