Band Hip Adductions

Band Hip Adductions is a isolation strength exercise using bands that trains the adductors.

Open in MyoAmigo →

Primary muscles: Adductors

How to do it

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

Track it with MyoAmigo

MyoAmigo pre-fills every set of the Band Hip Adductions from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Adductors volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

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