Hip Adduction (Band) Exercise


The Hip Adduction (Band) Exercise is a great way to build stabilising strength and mobility in your hip adductors while challenging your balance.

The Hip Adduction (Band) Exercise forms part of the Golf Stability series of innovative and dynamic exercises that will build stability in your joints and core for better consistency and ball-striking.


This exercise requires a resistance band or tubing.  Alternatively, you could use a cable machine.


  • Start by standing in perfect posture, balanced on your left foot, your knee slightly bent, with a resistance band attached to your right ankle and anchored to the ground on your right.
  • Lift your straight right leg across outside your left.
  • Slowly return to the starting position.
  • Repeat for the desired number of repetitions.
  • Repeat on the other side.

Keep your working leg straight throughout the movement.

Try not to move any part of your body except the leg and hip that is working.

Keep your back flat, your shoulder blades pulled back and down, and your abdominal muscles engaged throughout.

You should feel it working your hips as you fight to keep your balance.


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