Library / Chest
Band Hip Adduction
Bands · Isolation · Isolation
Chest Joint friendly
Default prescription & biomechanics
- Primary muscles
- Chest
- Equipment
- Bands
- Movement pattern
- Isolation (Push force)
- Difficulty
- Intermediate
- Working rep range
- 10-12 reps per set
- Between-set interval
- 90 seconds rest
Step-by-step coaching cues
- Stand next to the support with the resistance band positioned around the ankle closest to the support
- Stand at a distance where the resistance band is stretched from the start of the movement
- Keep your glutes and abdomen contracted and your torso upright
- Perform the movement by bringing one leg closer to the other and return in a controlled manner
Joint & safety considerations
No specific joint contraindications are flagged for Band Hip Adduction. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Barbell Split Snatch | Barbell swap | Barbell |
| Bodyweight Muscle Up | Bodyweight swap | Bodyweight |
| Brettzel | Bodyweight swap | Bodyweight |
| Cable Cross Over Revers Fly | Cable swap | Cable |
| Cable Hip Adduction | Cable swap | Cable |
| Cable Horizontal Pallof Press | Cable swap | Cable |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.