Cable Hip Adduction
oec:cable-hip-adduction
A standing isolation exercise that targets the inner thigh adductor muscles using cable resistance attached to the ankle.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Standing Cable Hip Adduction, Cable Adduction, Standing Adduction (Cable)
How to do it
Setup
- Attach an ankle cuff to a low pulley cable and secure it around the ankle closest to the machine.
- Step away slightly so there is tension on the cable, standing upright with the working leg slightly abducted.
- Grip the cable machine frame with your hand for balance, keeping your torso tall and hips square.
Movement
- Pull your cuffed leg smoothly across the midline of your body and in front of the supporting leg.
- Pause momentarily at the point of peak adduction, squeezing the inner thigh.
- Slowly return the working leg to the starting position under control, resisting the cable tension.
Breathing
Exhale as you adduct the leg across your body; inhale as you slowly return to the starting position.
Cues
- Pull from the inner thigh
- Keep your hips square
- Stand tall and avoid leaning
Common faults
- Leaning the torso to generate momentum.
- Keep the spine upright and brace the core so movement occurs strictly at the hip joint.
- Swinging the leg ballistically.
- Perform the movement smoothly with a controlled eccentric return.
Safety
- Hold onto the cable upright to maintain steady balance throughout the set.
Muscles
Joints
- Hip: Adduction
- Lumbar spine: Isometric stabilization
Details
- Movement
- Hip adduction isolation
- Modality
- Strength, Hypertrophy
- Mechanics
- isolation
- Force
- pull
- Laterality
- unilateral
- Kinetic chain
- open
- Level
- beginner
- Equipment
- Cable machine; Strap
- Record
- Repetitions and Load
- Load
- external, weight stack
Related
- substitute for Machine Hip Adduction
Sources
- wger: Standing Adduction (Cable), by barry (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.