How to Do the Band Hip Adductions
Beginner glutes exercise with band.
The Band Hip Adductions is a beginner-level glutes exercise that puts focused tension on the adductors, using band. As an isolation movement it lets you target the adductors directly with less full-body fatigue, so it pairs well as an accessory after your main lifts. It slots into most gym setups, and SSS Workout Assistant will program it automatically when it fits your goal and available equipment.
Exercise details
- Muscle group
- Glutes
- Primary muscle
- Adductors
- Equipment
- Band
- Difficulty
- Beginner
- Type
- Isolation
How to perform it
- 1Anchor a band around a solid post or other object.
- 2Stand with your left side to the post, and put your right foot through the band, getting it around the ankle.
- 3Stand up straight and hold onto the post if needed.
- 4This will be your starting position.
- 5Keeping the knee straight, raise your right legs out to the side as far as you can.
- 6Return to the starting position and repeat for the desired rep count.
- 7Switch sides.
How to program the Band Hip Adductions
- Use the Band Hip Adductions later in your workout as an accessory, after your main compound lifts.
- Warm up with one or two lighter sets before your working sets to prime the movement.
- As an isolation move, 3–4 sets of 10–15 reps works well, resting 45–75 seconds. Chase a strong contraction and controlled tempo over heavy weight.
- To progress, add a small amount of load only after you can hit the top of your rep range with clean form.
Band Hip Adductions alternatives
No band? These train the same adductors, grouped by what you have available.
Dumbbell or kettlebell
Easier and harder variations
The Band Hip Adductions is rated beginner. Regress while you build the pattern, progress once it feels easy.
Harder — progress from it
What to pair it with
For a balanced session, pair the Band Hip Adductions with a move for the opposing muscles — the Donkey Kick (glutes) or the Fire Hydrant (glutes). Alternating the two as a superset saves time, because one side rests while the other works.
Where it fits in your weekly plan
When the free routine generator builds your week, the Band Hip Adductions can land on:
- Legs days — in 3, 5 or 6 days a week plans
- Lower Body days — in 4 or 5 days a week plans
Included when your equipment is set to: No equipment, Dumbbells, Full gym.
Free tools for this exercise
Put it in your plan
SSS Workout Assistant builds a custom weekly routine around your goals and adds moves like the Band Hip Adductions automatically — then tracks every set.
Build my free planFrequently asked questions
What muscles does the Band Hip Adductions work?
The Band Hip Adductions primarily targets the adductors within the glutes muscle group.
What equipment do I need for the Band Hip Adductions?
You need band to perform the Band Hip Adductions.
Is the Band Hip Adductions a compound or isolation exercise?
The Band Hip Adductions is an isolation exercise, focusing work on a single muscle group. It's well suited to beginner trainees.
How many sets and reps of the Band Hip Adductions should I do?
As an isolation move, 3–4 sets of 10–15 reps works well, resting 45–75 seconds. Chase a strong contraction and controlled tempo over heavy weight.
Is the Band Hip Adductions good for beginners?
Yes — the Band Hip Adductions is beginner-friendly. Start light, focus on clean technique, and add difficulty gradually as it becomes comfortable.
What can I do instead of the Band Hip Adductions?
Good substitutes that train the same adductors include the Donkey Kick (bodyweight), the Fire Hydrant (bodyweight), the Dumbbell Rear Lunge (dumbbell). Pick the one that matches the equipment you have.
Can I do the Band Hip Adductions at home?
Yes, if you have band at home. It's an easy movement to keep in a home routine.
