Exercise guide
Band Hip Adductions
Band Hip Adductions are a standing exercise for the inner thighs. A low anchored band is secured around one ankle, and the working leg moves inward across the body against the resistance. The exercise provides direct adductor work with a band that can be adjusted by changing tension or distance from the anchor.
Training context
Setup cues for Band Hip Adductions
Stand sideways to a secure anchor with the band around the ankle closest to it. Begin with the working leg slightly out toward the anchor so there is tension before the leg moves inward.
Hold the post or another stable support if needed. Balance should not prevent you from training the inner thigh through a smooth range. Use the same distance and band strength when switching sides.
Technique overview
Draw the leg inward without turning
Stand tall on the supporting leg and move the banded leg inward across the front of the body. Keep the knee mostly straight and the toes facing forward. Return slowly until the band is stretched again. Avoid rotating the hips, leaning the torso, or allowing the band to pull the foot back toward the anchor.
Treat this as an overview and use a range, pace, and setup you can control.