Exercise Comparison
Band Hip Adductions vs Lateral Box Jump
Side-by-Side
Muscle Analysis
Shared
Only in Lateral Box Jump
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 Box Jump
Assume a comfortable standing position, with a short box positioned next to you. This will be your starting position.
Quickly dip into a quarter squat to initiate the stretch reflex, and immediately reverse direction to jump up and to the side.
Bring your knees high enough to ensure your feet have good clearance over the box.
Land on the center of the box, using your legs to absorb the impact.
Carefully jump down to the other side of the box, and continue going back and forth for several repetitions.
Verdict
Both exercises target the adductors. Band Hip Adductions is a beginner exercise using bands, while Lateral Box Jump is beginner and uses other. Choose Band Hip Adductions if you have access to bands, or Lateral Box Jump if you prefer other. Lateral Box Jump is a compound movement working multiple joints, making it better for overall strength. Band Hip Adductions isolates the target muscle for focused development.