Banded Standing Hip Adduction

Muscles worked by the Banded Standing Hip Adduction

Primary

AdductorsHip Adductors

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

Equipment

Loop Band

Also called: mini band, hip band, booty band, fabric band, glute band, mini loop band.

How to do the Banded Standing Hip Adduction

1. Anchor a loop band to a sturdy upright at ankle height.
2. Step into the loop with the working leg facing the anchor side.
3. Stand a few feet away so the band has tension.
4. Sweep the working leg across the body toward the standing leg.
5. Return slowly to the start. Complete reps per side, then switch.

Form tips

• Keep the standing leg slightly bent for stability.
• Move only the working leg — torso stays still.
• Control the eccentric for full adductor stretch.

At a glance

Banded Standing Hip Adduction in German & Spanish

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

Related exercises

• Banded Adductor Stretch
• Bench Adductor Stretch
• Butterfly Stretch
• Garland Pose
• Happy Baby Pose
• Hip Adduction
• Lizard Stretch
• Seated Straddle 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-standing-hip-adduction",
  "name_en": "Banded Standing Hip Adduction",
  "name_de": "Banded Standing Hip Adduction",
  "name_es": "Aducción de Cadera de Pie con Banda",
  "description_en": "A standing hip adduction with a loop band, isolating the inner thigh adductors.",
  "description_de": "Eine stehende Hüft-Adduktion mit Loop-Band zur Isolation der inneren Oberschenkelmuskulatur.",
  "description_es": "Una aducción de cadera de pie con banda elástica, aislando los aductores del muslo interno.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "isolation",
  "difficulty": "beginner",
  "equipment": "loop_band",
  "body_part": "upper_legs",
  "primary_muscles": [
    "adductors"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "leg_day"
  ],
  "is_unilateral": true,
  "is_bodyweight": false,
  "instructions_en": [
    "Anchor a loop band to a sturdy upright at ankle height.",
    "Step into the loop with the working leg facing the anchor side.",
    "Stand a few feet away so the band has tension.",
    "Sweep the working leg across the body toward the standing leg.",
    "Return slowly to the start. Complete reps per side, then switch."
  ],
  "instructions_de": [
    "Befestige ein Loop-Band an einer festen Säule auf Knöchelhöhe.",
    "Steige mit dem Arbeitsbein, das zur Verankerung zeigt, in die Schlaufe.",
    "Stelle dich einige Schritte entfernt auf, damit das Band Spannung hat.",
    "Führe das Arbeitsbein über das Standbein zur anderen Seite.",
    "Kehre langsam zurück. Wiederholungen pro Seite, dann wechseln."
  ],
  "instructions_es": [
    "Ancla una banda elástica a un poste firme a la altura del tobillo.",
    "Pasa el bucle por la pierna que trabaja, orientada hacia el anclaje.",
    "Aléjate algunos pasos para que la banda quede tensa.",
    "Lleva la pierna que trabaja cruzando el cuerpo hacia la otra pierna.",
    "Regresa lentamente. Completa las repeticiones por lado y cambia."
  ],
  "tips_en": [
    "Keep the standing leg slightly bent for stability.",
    "Move only the working leg — torso stays still.",
    "Control the eccentric for full adductor stretch."
  ],
  "tips_de": [
    "Halte das Standbein leicht gebeugt für Stabilität.",
    "Bewege nur das Arbeitsbein — Oberkörper bleibt ruhig.",
    "Kontrolliere die Negativbewegung für volle Adduktoren-Dehnung."
  ],
  "tips_es": [
    "Mantén la pierna de apoyo ligeramente flexionada para estabilidad.",
    "Mueve solo la pierna que trabaja — el torso permanece quieto.",
    "Controla la fase excéntrica para un estiramiento completo del aductor."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/banded-standing-hip-adduction-start.webp",
      "peak": "images/flat/banded-standing-hip-adduction-peak.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-standing-hip-adduction");

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.