Adductor Strength Exercise Using Band and Slider

Adductor Strength Using a Band and Slider

A band-and-slider combination that challenges the adductors while training smooth control as the leg moves and returns.

Watch on YouTube More Adductor Exercises All Categories

Muscles Targeted

Primarily the adductors (longus, brevis, magnus, gracilis, pectineus) with additional demand on hip stabilizers as you keep alignment and control.

Key Benefits

  • Combines sliding range-of-motion work with band tension for extra challenge
  • Trains smooth control on both the out and return phases
  • Easy to scale by adjusting band tension and slide distance
  • Useful option for groin-strength progressions and lateral control
If the band pulls you out of position, reduce tension and focus on a smaller, cleaner range.

Equipment Needed

A resistance band plus a slider/plate (or a low-friction surface setup) depending on how you perform the variation shown in the video.

How to Perform Adductor Strength Using a Band and Slider

  1. Set up with the slider/plate under the working foot.
  2. Apply band tension as shown in the video and get into a stable starting position.
  3. Move the leg through the sliding range while keeping the pelvis steady.
  4. Return under control—avoid snapping back to the start.
  5. Keep the knee and foot aligned and the motion smooth.

Programming Options

  • 2–4 sets of 6–10 reps each side
  • Tempo option: 2–3 seconds out, 2–3 seconds back
  • Adjust band tension so you can stay controlled throughout

Why This Variation Works

The slider builds range and control while the band adds constant tension. Together they challenge the adductors and hip stabilizers without needing machines or cables.

When to Use It

Use this as accessory adductor work on lower-body strength days or as a progression when you want more challenge than a basic slider-only drill.

Related Adductor Exercises

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

Frequently Asked Questions

How do I scale this if it feels too hard?

Reduce band tension and shorten the slide distance. Focus on smooth control first.

Should I feel this more in the groin or inner thigh?

You should feel the inner thigh working. If it feels sharp or pinchy, reduce range and tension.

Do I need a special slider?

No—sliders are convenient, but a plate or low-friction setup can work depending on your floor.