How to do a Standing Hip Adduction
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Standing Hip Adduction
Workouts with Standing Hip Adduction
Instructions for Proper Form
This 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.
- Stand upright with your feet together and your hands on your hips for stability. Raise your right leg across your left leg keeping your leg straight. Controllably return to the starting position and repeat with the opposite side.
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Alternative Exercises to Standing Hip Adduction
1. Machine Hip Adductor
96.9 mSCORESWAPPED 209 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.
- Beginner
- Adductors
- Thigh Adductor Machine
2. Cable Hip Adduction
41.6 mSCORESWAPPED 193 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.
- Beginner
- Adductors
- Hi-Lo Pulley Cable
3. Loop Band Standing Hip Adduction
50.7 mSCORESWAPPED 152 TIMESThis 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.
- Beginner
- Adductors
- Loop Bands
4. Lateral Bound
61.9 mSCORESWAPPED 120 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.
- Beginner
- Adductors
5. Butterfly Stretch
3 mSCORESWAPPED 62 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.
- Beginner
- Adductors
6. Lateral Lunge Stretch
3.8 mSCORESWAPPED 61 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.
- Beginner
- Adductors
7. Frog Pump
53.8 mSCORESWAPPED 41 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.
- Beginner
- Glutes
8. Shoulder Squeeze
13.8 mSCORESWAPPED 35 TIMESShoulder Squeeze is an isolation exercise that primarily targets the back, specifically the muscles between the shoulder blades (rhomboids and middle trapezius). This exercise can help improve posture and shoulder stability. The movement involves squeezing the shoulder blades together, which can be easily done with or without equipment, making it a versatile addition to any workout routine.
- Beginner
- Shoulders
9. Standing Hip Adduction
61.4 mSCORESWAPPED 33 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
10. Foam Roll Hip Adductors
9.7 mSCORESWAPPED 29 TIMESFoam Roll Hip Adductors is an effective mobility exercise that targets the adductor muscles. This exercise can help release tension and improve flexibility in the inner thighs, which can be beneficial for movements like squats and lunges. The foam roller adds gentle pressure, assisting in myofascial release and enhancing muscle recovery post-exercise.
- Beginner
- Adductors
- Foam Roller