Hip Abductor/Adductor

At a Glance

Exercise Muscle

Legs, Glutes

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Wrap one band around both knees and stabilize the ends under each foot. While keeping your ankles together, slowly spread your knees as far apart as possible.


  • Squeeze hips while slowly spreading and closing legs.
  • Distance feet farther apart, position feet in closer toward your body, or prop feet up on any object to shift the resistance.
  • Loop bands around feet to raise resistance.


  1. See RESISTED KICKS variations.

Target Muscles:

hip | thighs



Anchor Point Height:

foot | knee | shins


pull | push



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