Adductor Band Pulldown

Adductor Band Pulldown

A partner-assisted adductor exercise using a long resistance band to train inner-thigh control and strength while keeping the leg path clean and stable.

Watch on YouTube More Adductor Exercises All Categories

Muscles Targeted

Primarily the adductor group (adductor longus, brevis, magnus, gracilis, pectineus). You may also feel the hip stabilizers working as you keep the leg aligned and controlled.

Key Benefits

  • Simple, effective way to target often undertrained adductor muscles
  • Partner resistance helps keep tension consistent through the movement
  • Reinforces clean leg mechanics (no foot turning in or out)
  • Great option for warm-ups, accessory work, or groin strengthening progressions
If symptoms spike sharply or your form breaks down, reduce band tension and range of motion.

Equipment Needed

A long resistance band and a partner. This works best with a longer band so your partner can maintain a straight, consistent pull above the leg.

How to Perform the Adductor Band Pulldown

  1. Loop a resistance band around your ankle.
  2. Have a partner hold the band straight above your leg to create upward tension.
  3. From the start position, bring your working leg in to meet the other leg.
  4. Return to the top position slowly and under control—don’t let the band yank you back.
  5. Keep the foot neutral (avoid turning the foot in or out) throughout the movement.

Programming Options

  • 2–3 sets of 8–12 controlled reps each side
  • Slow tempo focus: 2 seconds in, 2–3 seconds back to start
  • Adjust band tension to keep the movement smooth and controlled

Why This Variation Works

Partner-held band tension gives you a simple way to load the adductors while you practice clean alignment and controlled return. It’s an efficient way to build inner-thigh strength without needing machines or cables.

When to Use It

Use this as accessory adductor work in strength sessions, as part of a groin-strength progression, or as a warm-up drill before running and change-of-direction training.

Related Adductor Exercises

For more adductor strength and progression options, visit the full Adductor Exercises category.

Frequently Asked Questions

Do I need a partner for this exercise?

A partner makes it easiest because they can keep the band pull straight and consistent. If you don’t have one, you can sometimes rig a high anchor point, but it’s harder to keep the line of pull ideal.

What should I focus on during the movement?

Control on the way back to start and keeping the foot neutral (not turning in or out). Smooth reps beat heavier band tension.

Where should I feel it?

You should feel the inner thigh working. If you feel sharp pain or catching, reduce tension and range, and consider individualized guidance.