Band hip adductions

The band hip adductions exercise uses a resistance band to work your adductors from a standing position. The hip adductors are a group of five muscles that make up the bulk of the inner thigh mass.
Strengthening your hip adductors will tighten your inner thigh area, and might also help you prevent knee injuries and pain, since these muscles stabilize the pelvis and knee during activities like running or biking.

Exercise Video

How to do

  1. Stand up with your right side next to a sturdy object like a heavy furniture. Loop a band around your right ankle and the bottom of the object and tie off the ends of the band. Relax your arms at your sides and squeeze your abs.
  2. Pull your right leg away from the object and cross it in front of your left shin.
  3. Return your right leg to the start position.
  4. Complete a set of the desired number of reps, then turn around and tie the band around your left ankle. Repeat.

  5. There are different ways you can make it more or less difficult. One simple solution is to stand closer to the attached object for less difficulty, and stand farther away for added difficulty. Also, you can get bands that come in different levels of resistance.

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