Standing Single Leg Adduction with Resistance Band
Standing banded adduction that strengthens the inner thighs and improves hip stability.
Glutes & HipsBeginnerStrengthAdduction
At a glance
| Muscles worked | Primary: adductors. Secondary: hips, core, glutes |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Beginner |
| Type | Strength · Adduction |
| Sets & reps | 4 sets × 12-15 each side |
| Estimated calories burned | ~22 kcal |
How to do it
- Anchor a band to the side and attach it to the working ankle or thigh.
- Stand on the opposite leg and pull the working leg inward against the band.
- Squeeze the inner thigh at the end range.
- Return with control.
- Complete 12-15 reps then switch sides for 4 sets.
Equipment
- Resistance Band
Coaching tips
Benefits
Standing banded adduction that strengthens the inner thighs and improves hip stability.
Common mistakes
Avoid leaning or using momentum.
Make it harder
Increase band tension or slow the tempo.
Make it easier
Reduce band tension or hold onto a support.
Breathing
Exhale as you adduct, inhale as you return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore glutes & hips exercises
Bodyweight Single Leg Kickback Off Wall
Beginner · 3 sets × 12-15 each sideHip Thrust with Water Bottle
Beginner · 4 sets × 15 repsSingle Arm Dumbbell Row with Hip Rotation
Advanced · 3 sets × 10-12 repsOne Leg Crossed Hip Thruster
Intermediate · 3 sets × 10-12 repsBanded Alternating Box Step Ups
Intermediate · 3 sets × 8-12 each sideModified Clamshell to Straight Leg Kickback
Beginner · 3 sets × 10-12 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.