Band Hip Adductions

A beginner strength exercise for the quads, done with a resistance band.

Main muscles: Quads
Equipment: Resistance band
Level: Beginner
Type: Isolation
Movement: Pull

How to do the Band Hip Adductions

Anchor a band around a solid post or other object.
Stand with your left side to the post, and put your right foot through the band, getting it around the ankle.
Stand up straight and hold onto the post if needed. This will be your starting position.
Keeping the knee straight, raise your right legs out to the side as far as you can.
Return to the starting position and repeat for the desired rep count.
Switch sides.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Band Hip Adductions

Questions

What muscles does the Band Hip Adductions work?

Mainly the quads.

Is the Band Hip Adductions good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Band Hip Adductions?

Good alternatives that train the quads: Hip Flexion with Band, Squats - With Bands, Cable Hip Adduction or Leg Extensions.

How many sets and reps of the Band Hip Adductions should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).