Quick Answer
Hip Adduction is a beginner strength exercise that targets your adductors. It uses a resistance bands. Anchor resistance band at ankle height.
Video Tutorial
How to Perform the Hip Adduction
- 1
Anchor resistance band at ankle height.
- 2
Stand sideways to anchor, loop band around ankle furthest from anchor.
- 3
Hold onto support if needed.
- 4
Keep leg straight. Pull banded leg across front of body using inner thigh muscles.
- 5
Move foot past the standing leg.
- 6
Pause briefly.
- 7
Slowly return leg to starting position with control.
- 8
Repeat for desired reps, then switch legs.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Using momentum instead of muscle tension. Slow the tempo and feel the target muscle doing the work.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Hip Adduction isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Hip Adduction work?
The Hip Adduction primarily works your adductors. Secondary muscles include the glutes.
What equipment do I need for the Hip Adduction?
The Hip Adduction needs a resistance bands. You can perform it at home or at the gym as long as you have what's listed.
Is the Hip Adduction suitable for beginners?
Yes. The Hip Adduction is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Hip Adduction should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Hip Adduction every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train adductors more frequently, alternate harder and easier variations and keep overall weekly volume moderate.