Band Hip Adduction

1. Anchor a resistance band at ankle height to a rack or heavy furniture and loop the free end around the ankle closer to the anchor.
2. Step away from the anchor until the band is taut, standing side on with the banded leg nearest the anchor point.
3. Stand tall, hold something stable with your free hand if needed, and shift your weight onto the outside leg.
4. Pull the banded leg inward across the midline of your body, leading with the inner thigh.
5. Sweep as far across as you can without rotating your hips or leaning away.
6. Squeeze the inner thigh at the end of the sweep for one second.
7. Let the leg travel back out slowly until you feel a light stretch in the groin, keeping the band under tension.
8. Do all reps on that side, then face the other way and switch legs.

Common Mistakes

• Twisting the pelvis: rotating the hips to swing the leg across takes the adductors out of the movement. Keep both hip bones facing forward.
• Standing too close to the anchor: a slack band gives no resistance at the start of the pull. Step out until tension begins with the leg still out wide.
• Leaning away from the anchor: side bending the trunk adds momentum to the sweep. Stay vertical and move only the leg.
• Letting the band snap the leg back: an uncontrolled return wastes the eccentric and jerks the groin. Guide the leg out over two seconds.