Standing Banded Hip Adduction
Standing Banded Hip Adduction
A standing banded adduction drill that targets the inner thigh while training control of the leg path and pelvis during a functional stance position.
Muscles Targeted
Primarily the adductors with contribution from hip stabilizers as you keep the pelvis level and the leg tracking clean during the standing movement.
Key Benefits
- Targets the inner thigh in a standing, functional position
- Trains control of the leg path and pelvis
- Easy to scale with band tension and range of motion
- Great accessory exercise for groin-strength progressions
Equipment Needed
A resistance band and a secure anchor point (or setup shown in the video) that allows a smooth line of pull.
How to Perform Standing Banded Hip Adduction
- Attach the band and set up in a stable standing position.
- Bring the working leg across toward midline as shown.
- Control the return back to the start position.
- Keep the pelvis level and the foot from turning excessively.
- Repeat for controlled reps, then switch sides.
Programming Options
- 2–3 sets of 10–15 controlled reps each side
- Slow return emphasis: 2–3 seconds back to start
- Adjust band tension so you can keep the movement smooth
Why This Variation Works
The band provides constant tension while the standing position adds balance and pelvic-control demands, helping you train adductors in a more functional stance.
When to Use It
Use this as accessory work on lower-body days, in warm-ups, or as part of a groin-strength progression when you want a standing option.
Frequently Asked Questions
What if I don’t have a good anchor point?
You can often use a sturdy rack, heavy furniture, or a door anchor designed for bands—just make sure the setup is secure.
Should the movement be fast?
No. Controlled reps with a slow return tend to work best and help keep alignment clean.
Where should I feel it?
Mostly the inner thigh of the working leg. If you feel sharp symptoms, reduce range and tension.