Exercise Comparison
Band Hip Adductions vs Lateral Bound
Side-by-Side
Muscle Analysis
Shared
Only in Lateral Bound
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.
Lateral Bound
Assume a half squat position facing 90 degrees from your direction of travel. This will be your starting position.
Allow your lead leg to do a countermovement inward as you shift your weight to the outside leg.
Immediately push off and extend, attempting to bound to the side as far as possible.
Upon landing, immediately push off in the opposite direction, returning to your original start position.
Continue back and forth for several repetitions.
Verdict
Both exercises target the adductors. Band Hip Adductions is a beginner exercise using bands, while Lateral Bound is beginner and uses bodyweight. Choose Band Hip Adductions if you have access to bands, or Lateral Bound if you prefer bodyweight. Lateral Bound is a compound movement working multiple joints, making it better for overall strength. Band Hip Adductions isolates the target muscle for focused development.