Banded Adductor Stretch

Muscles worked by the Banded Adductor Stretch

Primary

AdductorsHip Adductors

Secondary

HamstringsHamstring Muscles

Also called: hip adductors, inner thigh, adductor muscles, groin.

Equipment

Resistance Band

Also called: power band, pull-up band, assistance band, tube band, tubing band, long resistance band.

How to do the Banded Adductor Stretch

1. Lie on your back with a band looped around one foot.
2. Raise that leg and let it open out to the side.
3. Hold the band to control how far the leg lowers.
4. Hold for 20 to 30 seconds, breathing steadily.
5. Switch sides and repeat.

Form tips

• Keep your hips flat and both glutes on the floor.
• Stretch to mild tension, never to pain.

At a glance

Banded Adductor Stretch in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Bench Adductor Stretch
• Hip Adduction
• Band Assisted Pull Ups
• Banded Ankle Stretch
• Banded Calf Stretch
• Banded Chest Stretch
• Banded Figure-4 Stretch
• Banded Hamstring Stretch

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "banded-adductor-stretch",
  "name_en": "Banded Adductor Stretch",
  "name_de": "Adduktoren-Dehnung mit Band",
  "name_es": "Estiramiento de Aductores con Banda",
  "description_en": "A lying stretch that uses a band to guide one straight leg out to the side and lengthen the inner thigh.",
  "description_de": "Eine liegende Dehnung, die mit einem Band ein gestrecktes Bein zur Seite führt und die Oberschenkelinnenseite dehnt.",
  "description_es": "Un estiramiento tumbado que usa una banda para llevar una pierna estirada hacia el lado y alargar el aductor.",
  "category": "stretching",
  "force_type": "static",
  "mechanic": "isolation",
  "difficulty": "beginner",
  "equipment": "resistance_band",
  "body_part": "upper_legs",
  "primary_muscles": [
    "adductors"
  ],
  "secondary_muscles": [
    "hamstrings"
  ],
  "goals": [
    "mobility"
  ],
  "tags": [
    "mobility",
    "stretching"
  ],
  "is_unilateral": true,
  "is_bodyweight": false,
  "instructions_en": [
    "Lie on your back with a band looped around one foot.",
    "Raise that leg and let it open out to the side.",
    "Hold the band to control how far the leg lowers.",
    "Hold for 20 to 30 seconds, breathing steadily.",
    "Switch sides and repeat."
  ],
  "instructions_de": [
    "Lege dich auf den Rücken, ein Band um einen Fuß.",
    "Hebe das Bein und lasse es zur Seite öffnen.",
    "Halte das Band, um die Bewegung des Beins zu kontrollieren.",
    "Halte 20 bis 30 Sekunden und atme ruhig weiter.",
    "Wechsle die Seite und wiederhole."
  ],
  "instructions_es": [
    "Acuéstate boca arriba con una banda en un pie.",
    "Eleva esa pierna y déjala abrir hacia el lado.",
    "Sujeta la banda para controlar cuánto baja la pierna.",
    "Mantén de 20 a 30 segundos, respirando de forma constante.",
    "Cambia de lado y repite."
  ],
  "tips_en": [
    "Keep your hips flat and both glutes on the floor.",
    "Stretch to mild tension, never to pain."
  ],
  "tips_de": [
    "Halte die Hüfte flach und beide Gesäßhälften am Boden.",
    "Dehne bis zu leichter Spannung, nie bis zum Schmerz."
  ],
  "tips_es": [
    "Mantén las caderas planas y ambos glúteos en el suelo.",
    "Estira hasta una tensión leve, nunca hasta el dolor."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "main": "images/flat/banded-adductor-stretch-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "banded-adductor-stretch");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.