Resistance Band Kneeling Adductor Backward Stretc

Muscles worked

Setup

1. Anchor a resistance band to a low, sturdy point and loop it around your upper thigh, as high as possible near the hip crease.
2. Step away from the anchor point until there is significant lateral tension, then kneel on the opposite knee.
3. Extend the banded leg out to the side with the foot flat on the floor and toes pointing forward.
4. Place your hands or forearms on a flat bench in front of you for stability and support.

How to do it

1. Inhale and slowly hinge your hips backward toward your grounded heel while keeping the extended leg perfectly straight.
2. Exhale as you reach the point of maximum tension in the inner thigh and hold the deep stretch for 2-3 seconds.
3. Slowly shift your weight forward to return to the starting position in a controlled manner.
4. Maintain a slow, rhythmic tempo, focusing on the sensation of the hip joint opening.

Form checklist

• Keep the foot of the extended leg firmly planted on the floor to maintain tension.
• Maintain a neutral spine and avoid rounding your lower back as you hinge.
• Ensure the band is pulling laterally (sideways), perpendicular to your torso.
• Keep your hips square to the front rather than letting them rotate toward the anchor.

Pro tips

• Squeeze the glute of the kneeling leg to stabilize your pelvis and intensify the stretch on the opposite adductor.
• Actively 'pull' your femur into the hip socket while the band pulls it outward to create a joint mobilization effect.
• Slightly rotate your extended foot upward (toes to ceiling) mid-set to target different fibers of the adductor magnus.

Make it harder

• Increase the distance from the anchor point to create more lateral tension on the hip joint.
• Lower your chest toward the floor instead of using the bench to increase the range of motion in the hip hinge.

Frequently asked

What muscles does the resistance band kneeling adductor backward stretc work?

The resistance band kneeling adductor backward stretc primarily targets the adductors, and also works the glutes, hip flexors, and quadriceps as secondary muscles.

What equipment do you need for the resistance band kneeling adductor backward stretc?

The resistance band kneeling adductor backward stretc uses resistance band.

Is the resistance band kneeling adductor backward stretc good for beginners?

The resistance band kneeling adductor backward stretc is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Pigeon PoseBeginner · abs and obliques
• Bent Over Knee Clockwise RotationBeginner · adductors, glutes, and hamstrings
• Butterfly Yoga PoseIntermediate · adductors, biceps, glutes, and quadriceps
• Half Frog StretchBeginner · adductors, erector spinae, glutes, and hamstrings