Banded Lying on Ground Hip Adduction
Side-lying banded hip adduction that strengthens the inner thighs.
Glutes & HipsBeginnerStrengthAdduction
At a glance
| Muscles worked | Primary: adductors. Secondary: hips, core |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Beginner |
| Type | Strength · Adduction |
| Sets & reps | 4 sets × 15 each side |
| Estimated calories burned | ~20 kcal |
How to do it
- Lie on your side with a band set to resist adduction.
- Pull the top (or working) leg inward against the band.
- Squeeze the inner thigh at the end range.
- Return with control.
- Complete 15 reps then switch sides for 4 sets.
Equipment
- Resistance Band
Coaching tips
Benefits
Side-lying banded hip adduction that strengthens the inner thighs.
Common mistakes
Avoid using momentum or rotating the pelvis.
Make it harder
Increase band tension or slow the tempo.
Make it easier
Reduce band tension.
Breathing
Exhale as you adduct, inhale as you return.
Build a workout with this exercise
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