Band Hip Adduction
Expert Advice
Maintain a controlled movement to prevent the band from snapping back quickly, which can help in targeting the inner thigh muscles effectively.
How-to-do Steps
- Secure the band around your ankles.
- Stand with your feet shoulder-width apart, ensuring the band is taut.
- Shift your weight to one leg.
- Move the other leg across your body, in front of the standing leg.
- Slowly return your leg to the starting position.
- Repeat for the desired number of repetitions before switching legs.
Track Band Hip Adduction in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
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
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Band Hip Adduction work?
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 Band Hip Adduction?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Band Hip Adduction suitable for beginners?
Yes, Band Hip Adduction is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
