Exercise Library
Banded Iso Adduction Squat
Stand in front of the posts of a power rack with a band around each leg just below the knee and pulling out and back to the rack.
Perform squats at a controlled speed, actively resisting the outward pull of the bands to maintain alignment of the knees over the feet.
Purpose
The banded iso adduction squat is a simple way to strengthen the adductors through the full squat range of motion to improve their ability to play their role in stabilizing the hip.
Programming
This is a good preparatory exercise for use in a warm-up. 1-3 sets of 10-15 reps is appropriate.
Variations
Slower tempos and pauses in the bottom can be used, and weight can be added to use the exercise as a regular squat exercise with added adductor work. In the latter case, be sure to perform it inside a power rack with safety pins in place.
Perform squats at a controlled speed, actively resisting the outward pull of the bands to maintain alignment of the knees over the feet.
Purpose
The banded iso adduction squat is a simple way to strengthen the adductors through the full squat range of motion to improve their ability to play their role in stabilizing the hip.
Programming
This is a good preparatory exercise for use in a warm-up. 1-3 sets of 10-15 reps is appropriate.
Variations
Slower tempos and pauses in the bottom can be used, and weight can be added to use the exercise as a regular squat exercise with added adductor work. In the latter case, be sure to perform it inside a power rack with safety pins in place.
