Standing Cable Hip Adduction

Which muscles does it train?

Equipment needed

How to perform it

Isolation work is usually trained in a higher rep range: 2 to 4 sets of 10 to 15 reps with 45 to 90 seconds of rest, performed under control.

Execution and technique cues

• Attach the ankle cuff to the leg closest to the cable machine and stand tall, holding the frame for balance.
• Position the working leg slightly in front of your support leg, keeping your hips square.
• Pull the working leg across the front of your body, keeping the knee straight and leading with the inside of your foot.
• Squeeze the inner thigh at the end of the movement, then return the leg slowly to the starting position.

Common mistakes

• Rotating the hips and pelvis toward the machine to make the movement easier.
• Using momentum to swing the leg rather than controlling the inner thigh contraction.
• Bending the knee of the working leg to pull the weight, which reduces the leverage and tension on the adductors.

Frequently asked questions

What is the main benefit of standing cable hip adductions?

They target the adductor muscles of the inner thigh, helping to improve lateral hip stability and balance.

How far should the leg cross in front of the supporting leg?

The leg should cross just past the supporting leg, far enough to feel a deep contraction in the inner thigh without twisting the hips.

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