Legs · Resistance Band
Band Hip Adduction
How to do the band hip adduction, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Anchor a resistance band at ankle height and loop it around the ankle closest to the anchor. Stand sideways with feet apart, hold something for support, and sweep your strapped leg across the front of your body toward and past your other leg. Pause and squeeze the inner thigh, then return slowly. Switch legs after your set.
- 1The inner thigh muscles contracting as you draw the leg across
- 2Your pelvis level and core braced for balance
- 3A slow, controlled return against the band tension
Common mistakes
- Swinging the leg or using momentum to move it
- Leaning your torso or gripping the support too hard
- Pushing into a range that pinches the hip or knee
Muscles worked
The band hip adduction mainly works the adductors, with the quads and glutes assisting.
- AdductorsPrimary
- QuadsSupport
- GlutesSupport
- Upper AbsMinor
Kovo programs the band hip adduction for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.