Adduction hip (dynaband)

Purpose of the exercise

Strength exercise for the hip adductors (adductor magnus, longus, brevis, gracilis), pelvic stabilisers and inner thighs. Improves adductor strength, pelvic stability and helps prevent groin injuries. Also effective for improving hip stability during lateral movements and for balance between abductors and adductors.

Supplies

• Resistance band/dynaband with attachment option
• Fixing point at single height (door hook, post, furniture)
• Wall or support for balance
• Flat, stable surface

Starting position

1. Attach the resistance band low to a fixed point
2. Place the strap around your ankle (side closest to attachment point)
3. Stand sideways in relation to the attachment point
4. Step aside so there is tension on the tyre
5. Your working leg is further away from your body (abducted)
6. Hold wall or chair for balance with other hand
7. Stand on your outer (standing leg)
8. Tighten your core

Implementation

1. Pull your working leg in over your standing leg
2. Move your leg towards the midline of your body (adduction)
3. Cross slightly in front of your standing leg if necessary
4. Move against the resistance of the tyre
5. Tighten your inner thigh
6. Hold briefly in the most inwardly pulled position
7. Release controlled back to the starting position
8. Repeat all repetitions before switching

Points of interest

• ✓ Keep your torso stable and upright
• ✓ Move only your working leg
• ✓ Keep your standing leg stable
• ✓ Tighten your adductors during pulling
• ✓ Move controlled in both directions
• ✓ Exhale on pulling in, inhale on returning
• ✗ Avoid twisting your torso
• ✗ Don't lean to the side
• ✗ Don't let your pelvis tilt
• ✗ Don't use momentum
• ✗ Don't lose your balance
• ✗ Don't compensate with your hip

When this exercise?

This exercise is suitable for athletes who want to develop adductor strength, especially footballers, hockey players and skaters. Ideal for prevention of groin injuries and adductor strains. Very effective in rehabilitation after groin injuries to gradually build adductor strength (in consultation with physiotherapist). Perfect to complement abductor training for balanced hip strength. Also valuable for pelvic stability. Suitable as an accessory exercise after head bone training. For acute groin pain, have it assessed by a physiotherapist first.