Banded Standing Adduction
How to Do It
Anchor a band at ankle height to a post and loop it around the inside ankle of the working leg; stand side-on so the band pulls the leg outward. Stabilize on the outside leg, then pull the banded leg across the midline (adduction) against the band, and control it back out. Keep the torso tall and pelvis stable. Reps, then switch.
Why It Works
Directly strengthens the adductors through their primary action — pulling the leg toward and across the midline — against resistance, building inner-thigh strength that is frequently underdeveloped and injury-prone.
Hockey Transfer
Strengthens the adductors that decelerate and contribute to the skating stride and stabilize the hips on edges; targeted adductor strength is a key strategy to prevent the common groin strains in hockey.
Coaching Cues
- "Pull from the inner thigh"
- "tall posture, still pelvis"
- "control it back out"
Common Mistakes
Twisting the torso/pelvis to cheat; swinging with momentum; band too heavy to control
Progression / Regression
heavier band or slower tempo
lighter band or reduce range
Primary Muscles
Energy System
Strength/neural
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
← Back to Exercise Library