Resistance Band Adductors are a helpful physical exercise to workout your Hip Adductors. You probably think that it can be challenging to develop your Hip Adductors on vacation or at home. Fortunately, for this simple and easy isolation pull exercise, you just really need a resistance band and door anchor. You will find this an effective alternative to an adductor machine.
Resistance Band Adductors Summary
- Primary Muscles Worked: Hip Adductors
- Other Muscles (Secondary) Worked: Gluteus Maximus – Lower Fibers, and Gracilis, Pectineus
- Equipment: Resistance Band and Door Anchor
- Mechanics Type: Isolation
- Force: Pull
- Utility: Auxiliary
Resistance Band Adductors Procedure
- Attach each side of the resistance bands each of your ankles and attach the center to the door anchor. Place the anchor near the bottom of the door.
- Stand with your base leg hip not being worked away from the door. You can brace against the door jam your hand on the side that is doing the exercises.
- Before you begin you want the band to be tight so that there is resistance at the beginning of the movement. If the band is not tight, you can Pull the band attached to your support leg and stand on it to increase the resistance.
- Start with your moving leg straight and extended towards the door.
- Next, pull your moving leg across in front of your base leg. You should only be pivoting at your hip with both legs straight.
- Once you have crossed your legs as far as you can with good form, hold for a second.
- Next, slowly bring your leg back across the support leg and towards the anchor.
- Repeat for your desired repetitions, usual 8-12.
Utilized Muscles
Target (Agonist)
- Hip Adductors
Synergists
- Gluteus Maximus – Lower Fibers
- Gracilis
- Pectineus
Dynamic Stabilizers
- None
Stabilizers
- Hip Adductors (opposite)
Antagonist Stabilizers
- None
Tips for Better Results and Proper From
For you to have the optimal improvements when training implement these essential tips. Furthermore, if you would like to avert injuries, use these tips.
- Keep Your Back Straight. If you feel like you need to bend for balance grab a chair instead to keep your balance.
- Check your form by either using a mirror or recording yourself with your phone.
- Keep your toes pointed forward, if you rotate your hips you will be using your abs and not your adductors.
- Pause and squeezer your adductors with your legs crossed for a second. Specifically, by adding this pause you are forcing your muscle to activate.
- Concentrate On Inhaling And Exhaling. For this and most workouts, breathing is very important. You should undoubtedly be breathing out during your target muscle contraction and inhaling when the target muscles are expanding.
- Slow Each Repetition Down For Improved Strength Gains. By Raising the time under tension, you are engaging your muscles more, and they will respond by gaining more muscle. You can achieve this without increasing the resistance by doing slow reps approximately 4 – 6 seconds contraction and pause then 4 – 6 seconds expanding.
Frequent Mistakes You Want to Be Sure To Avoid
You need to keep from making these standard mistakes to maintain good form and reaching your goals. Additionally
- Avoid swinging your leg and not pausing. You want to activate your Adductors on every rep, not be a pendulum.
- Don’t bend your knee. Keep both your quads and glutes flexed will help prevent injuries. For instance, if you bend your knee you will put undue pressure on your anterior cruciate ligament (ACL) and posterior cruciate ligament (PCL).
Recap Of Resistance Band Adductors
You should, at this point, have the capability of implementing resistance band adductors thoroughly. Your following phase is to carry out resistance band adductors as an aspect of a scheduled exercise program.
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