How to do a Loop Band Standing Hip Adduction
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About this exercise
- Sets Logged
- 70,567
- Popularity Rank
- 723rd
- Difficulty
- Beginner
- Adductors Strength
- 75 mSCORE 4th
- Equipment Required
Workouts with Loop Band Standing Hip Adduction
Instructions for Proper Form
This exercise is a loop band variation of the Standing Hip Adduction. The loop band allows for greater resistance than the bodyweight variation. This exercise primarily targets the adductors, and is an effective way to help improve lower body strength and hip stability.
- Wrap a resistance band at the bottom a fixed pole and stand upright with your feet shoulder width apart perpendicular to the pole a few feet away with the band wrapped around your inside ankle.
- Grab ahold of the pole for support and laterally move your inside leg across your body keeping your leg straight.
- Control the movement back to the starting position and repeat with the opposite side.
Sets & Reps Calculator
Average Loop Band Standing Hip Adduction standards by male, female, gender, weight, age and height
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- beginner3sets8reps1 Set Max9reps
- intermediate4sets8reps10reps
- advanced4sets9reps11reps
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Alternatives & Variations to Loop Band Standing Hip Adduction
1. Standing Hip Adduction
61.4 mSCORESWAPPED 529 TIMESThis isolation exercise primarily targets the adductors. By targeting each side individually, you can more easily identify and address imbalances between sides. This exercise can help improve lower body strength and hip stability.
- Intermediate
- Adductors
2. Machine Hip Adductor
96.9 mSCORESWAPPED 399 TIMESAn isolation exercise targeting the adductors. The use of a machine restricts your range of motion, and forces you to move the weight along a set path. This helps add stability to the movement allowing you to focus your efforts on exertion rather than stability.
3. Cable Hip Adduction
41.6 mSCORESWAPPED 326 TIMESThis exercise is a cable variation of Standing Hip Adduction. The use of a cable machine allows for greater resistance as well as giving you more control over the exact direction your resistance is coming from. This exercise can help improve lower body strength and hip stability.
4. Lateral Bound
61.9 mSCORESWAPPED 244 TIMESThis explosive plyometric exercise is a lateral variation of the bound. This exercise can help improve lateral explosiveness, lower body strength, and balance. This exercise primarily targets the lower body muscles.
5. Frog Pump
53.8 mSCORESWAPPED 159 TIMESFrog Pump is a variation on the more standard Hit Thrust. Like Hip Thrust, this is a compound, bodyweight movement that primarily targets the glutes. By placing your feet together with your knees flared out to either side, you can further recruit your hip flexors.
6. Lateral Lunge Stretch
3.8 mSCORESWAPPED 149 TIMESLateral Lunge Stretch is a mobility exercise that targets your hip flexors, adductors (inner thighs), and hamstrings. By stepping to the side and lowering your hips, you can deeply stretch these muscle groups. This exercise helps to improve flexibility and range of motion in your lower body, making it a great addition to warm-ups or cooldowns.
7. Butterfly Stretch
3 mSCORESWAPPED 90 TIMESButterfly Stretch is an essential flexibility exercise that targets the inner thighs, groin, and lower back. By sitting upright with your feet together and knees bent outwards, you gently press your knees toward the ground. This stretch helps improve hip mobility and can alleviate tension in the lower back. It’s excellent for maintaining flexibility and reducing the risk of injury.
8. Wall Knee Drive
4.4 mSCORESWAPPED 80 TIMESWall Knee Drive is a bodyweight exercise that targets the lower body and core. By pressing your hands against a wall, you stabilize your upper body and can focus on driving your knee upwards explosively. This movement simulates the action of running or sprinting, making it great for improving lower body power and core stability. Performing it as a part of a dynamic warm-up can enhance coordination and balance.
9. Medicine Ball Side Lunge
77.9 mSCORESWAPPED 69 TIMESThis lunge variation adds a medicine ball to increase resistance and improve balance. Targeting the quads, glutes, and core, it also engages the obliques as you lunge sideways, offering a more comprehensive lower body workout than standard lunges.
10. Lateral Box Jump
71.6 mSCORESWAPPED 55 TIMESAn explosive compound exercise focusing on lateral power and agility. This exercise targets the lower body muscles, particularly the glutes, quadriceps, and calves, while also improving coordination and balance.