How to Do Band Hip Adduction

Band Hip Adduction is a glutes exercise using resistance band, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Glutes

Equipment

Resistance band

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Band Hip Adduction

  1. 01Anchor a resistance band to a low post and loop the free end around the ankle closest to the anchor point.
  2. 02Stand with the anchored leg slightly in front of the supporting leg, holding a stable object for balance if necessary.
  3. 03Pull the banded ankle across the front of the supporting leg while keeping the toes pointed forward.
  4. 04Pause at the peak contraction before returning the foot to the starting position away from the anchor.
  5. 05Maintain a tall torso and avoid rotating the hips toward the band.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Band Hip Adduction

Primary Stabiliser Inactive

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Primary movers

  • Glutes Extends the hip, your main power generator.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Maintain a slight bend in the stance knee to ensure the pelvis remains level as the working leg crosses the midline.

Same coaching engine used inside the A90 app

05 / FAQ

Band Hip Adduction questions

What muscles does Band Hip Adduction work?

Band Hip Adduction is catalogued as a glutes exercise in A90 Training Club, with the glutes as its primary muscle group.

How do you do Band Hip Adduction correctly?

Anchor a resistance band to a low post and loop the free end around the ankle closest to the anchor point. Stand with the anchored leg slightly in front of the supporting leg, holding a stable object for balance if necessary. Pull the banded ankle across the front of the supporting leg while keeping the toes pointed forward. Pause at the peak contraction before returning the foot to the starting position away from the anchor. Maintain a tall torso and avoid rotating the hips toward the band.

What is the A90 coach tip for Band Hip Adduction?

Maintain a slight bend in the stance knee to ensure the pelvis remains level as the working leg crosses the midline.

Is Band Hip Adduction suitable for beginners?

Band Hip Adduction is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Band Hip Adduction?

Band Hip Adduction uses resistance band.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes band hip adduction into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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