1. Secure a resistance band low around a stable vertical structure or anchor point. Ensure that it is firmly attached and won't come loose during the exercise.
2. Place the opposite end of the resistance band around the ankle of one leg.
3. Stand with the anchored side to your right or left, depending on which leg you are exercising. Use the rack or structure for balance by holding onto it with the hand of the same side as the leg being worked.
4. Position the body straight with a slight bend in the supporting leg for balance.
5. Keeping your body upright and your moving leg straight, draw the leg with the band inward toward the centerline of your body. Ensure the motion is controlled and originates from the hip, engaging your inner thigh muscles.
6. Slowly return to the starting position, controlling the leg against the resistance of the band.
7. Complete the desired number of repetitions.
8. Switch legs and repeat the exercise to target the adductors on the other side.
Tips: - Maintain an upright posture throughout the movement. - Move your leg through a range of motion that is comfortable and does not lead to any pain. - Control the movement both when adducting and returning to the starting position to maximize the effectiveness of the exercise and minimize the risk of injury.
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