Band Hip Adductions

Also called banded hip abduction, hip abduction (band) and band walk.

Works

Adductors

Equipment

Band

Level

Beginner

Type

Isolation

How to do it

Setup. Anchor a band around a solid post or other object.

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

Cues

• Band above the knees.
• Quarter squat, knees out.
• Short steps sideways, don't let the knees cave.

Common mistakes

• Standing up tall.
• Letting the band pull the knees in.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.