Standing Hip Adduction

Exercise Information

Exercise Name:Standing Hip Adduction
Resistance Band Type:A resistance loop band
Equipment Required:A secure low anchor point
Body Parts Exercised:Core, hips and gluteals

Exercise Procedure

Exercise Start Position
  1. Wrap the resistance band around an object that is not going to move such as a pole, fence, tree or something similar and create a loop. The resistance band should be in a low position.
  2. Standing upright facing side-on to the anchor point with the resistance band wrapped around the ankle of the leg closest to the anchor point. Move away from the anchor point to create some tension in the resistance band allowing your leg to move toward the anchor point without weight (in the air slightly). Bend your support leg (the leg without the resistance band wrapped around it) slightly. Hold onto a support if necessary to maintain your balance.
Exercise End Position
  1. Stand upright facing side-on to the anchor point with your leg (with the resistance band attached) crossed over in front of your body as far across as possible.
Exercise Start Position
Exercise End Position
  1. Cross your leg (from the hip) across your body as far as possible.
  2. As you cross your leg in front, maintain a slight bend in your support leg.
  3. Then allow your leg to slowly return to the start position and repeat.
  4. Once you have completed your set on one side, repeat on the other side.
Modification Options
  1. Vary the strength or length of the resistance band used to increase/ decrease the difficulty of the exercise or move further away from the anchor point to increase the difficulty.
Technique Tips
  • Maintain a slight bend in your support leg.
  • Breathe out as you take your leg out and breathe in as you return to the start position.
  • Perform the exercise slowly. Aim for 4-6 seconds per repetition.
  • To change the difficulty of the exercise, use a weaker or stronger resistance band or move closer or further from the resistance band.
Exercise Prescription

1-3 sets of up to 15 repetitions. Note that if you can do more than 15 repetitions of a particular exercise, you should increase the difficulty of that exercise. If you are performing multiple sets, you may do 2-3 sets of the one exercise before moving on to the next exercise or cycle through your whole program 2-3 times.

Up to 60 seconds rest between sets. The duration of rest will be dependent upon the intensity of the exercise for you.

Standing Hip Adduction Demonstration Video