Purpose:
To target the hip adductors, strengthening the muscles that bring the leg toward the midline of the body. This exercise is useful for improving hip stability and controlling the lower extremities during dynamic movements.
Description:
Lie on your back with one knee bent to 90 degrees and the other leg straight. Place a resistance band around the inner knee of the bent leg, ensuring the band is anchored on the opposite side. Slowly press the bent knee inward toward the midline, resisting the pull of the band. Hold the contraction for a brief second, then slowly return to the starting position. Repeat 8–12 times on each side.
Equipment:
Resistance band
Tips:
Keep your core engaged to prevent compensatory motion in the pelvis. Perform the movement in a controlled manner, ensuring that the motion is coming from the hip, not the knee or lower back.