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Standing Hip Adduction with a Resistance Band

IntermediateStrengthTier T2

You stand with a resistance band anchored low and looped around one ankle. Your working leg starts out to the side. You pull it inward across the front of your body, then return, and repeat on the other side.

Targets: Hip
Muscles: Hip Adductors

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

resistance_bands

Home Options

  • resistance band

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Examine the band and anchor it securely beforehand. Keep the leg out to the side near the low anchor, then pull the leg inward until the working foot is close beside the support foot.
  1. A woman standing, an elastic band cuffed to her right ankle and anchored to a low fixed point beside her, her right leg out to the side.

    Step 1 of 3

    Stand tall with the elastic band cuffed to your right ankle and anchored to a fixed point at ankle level on your right, your weight mostly on your planted left leg and your right leg positioned out to the side near the anchor, right knee straight.

  2. The same woman, her right leg now pulled inward so her right foot is close beside her left foot, the band stretched further toward the anchor.

    Step 2 of 3

    Keeping your right knee straight, pull your right leg inward across the front of your body against the band's pull, until your right foot is close beside your left foot without touching or crossing it.

  3. A woman standing, an elastic band cuffed to her right ankle and anchored to a low fixed point beside her, her right leg out to the side.

    Step 3 of 3

    Stand tall with the elastic band cuffed to your right ankle and anchored to a fixed point at ankle level on your right, your weight mostly on your planted left leg and your right leg positioned out to the side near the anchor, right knee straight.

Breathing

  • Breathe evenly and exhale during the more difficult phase of the repetition. Breathe naturally throughout both the outward starting position and the inward pull.

Safety Information

Check the elastic band for nicks, tears, or punctures before use, and make sure it is securely anchored to a sturdy, fixed object at ankle level before pulling against it, because a frayed band or a loose anchor can snap or come free unexpectedly. Pull the leg inward slowly and under control at every point, and never let the band snap the leg back out once it is released. Control the band or tubing rather than allowing it to control you. Stop immediately and contact a healthcare provider if sharp pain, dizziness, shortness of breath, or light-headedness occurs at any point, rather than continuing through any of those symptoms. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.