Standing Band Hip Adduction
Intermediate
Also known as: Standing Banded Hip Adduction · Standing Resistance Band Hip Adduction
Expert Advice
Start far enough from the anchor that the band stays lightly tensioned with your leg out to the side. Slack lets you swing through the start instead of working against resistance.
How-to-do Steps
- Secure the band to a low anchor beside your working leg and around that ankle.
- Stand upright with your weight on the opposite leg and one hand braced for balance.
- Position your working leg slightly outward, keeping it nearly straight and your toes forward.
- Draw your working leg inward across the front of your supporting leg.
- Slowly return your working leg outward without letting the band pull you off balance.
- Complete the prescribed reps on this side, then switch legs and reposition the band.
Common Mistakes
- Pelvis twists with the legFix: keep both hip points facing forward.
- Supporting knee locksFix: keep a slight bend while balancing.
Coach Cues
Sweep inwardKeep hips squareStand tall
Short reminders to keep in mind during every set.
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Muscles Worked
Standing Band Hip Adduction primarily targets the Quads, with Strength mechanics using Band. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads100%
Equipment
Band
Exercise Type
Strength
Why Level 3?
Intermediate
Single-leg support requires pelvic control while the other leg moves against lateral resistance.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Variations
Easier Variation
Same Movement, Other Equipment
Frequently Asked Questions
What muscles does Standing Band Hip Adduction work?
Standing Band Hip Adduction primarily targets the Quads. It is classified as a Strength exercise performed with Band.
How many sets and reps should I do for Standing Band Hip Adduction?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Standing Band Hip Adduction suitable for beginners?
Standing Band Hip Adduction is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
What are the most common mistakes when doing Standing Band Hip Adduction?
Pelvis twists with the leg: keep both hip points facing forward. Supporting knee locks: keep a slight bend while balancing.
