Exercise Comparison
Band Hip Adductions vs Groiners
Side-by-Side
Muscle Analysis
Shared
Instructions
Band Hip Adductions
Anchor a band around a solid post or other object.
Stand with your left side to the post, and put your right foot through the band, getting it around the ankle.
Stand up straight and hold onto the post if needed. This will be your starting position.
Keeping the knee straight, raise your right legs out to the side as far as you can.
Return to the starting position and repeat for the desired rep count.
Switch sides.
Groiners
Begin in a pushup position on the floor. This will be your starting position.
Using both legs, jump forward landing with your feet next to your hands. Keep your head up as you do so.
Return to the starting position and immediately repeat the movement, continuing for 10-20 repetitions.
Verdict
Both exercises target the adductors. Band Hip Adductions is a beginner exercise using bands, while Groiners is intermediate and uses bodyweight. Choose Band Hip Adductions if you're looking for a more accessible option, or Groiners for a greater challenge. Groiners is a compound movement working multiple joints, making it better for overall strength. Band Hip Adductions isolates the target muscle for focused development.