Cable Hip Adduction

Body region

• Legs

Muscles

Main

• Adductor Longus
• Adductor Brevis
• Adductor Magnus

Helps

• Gracilis
• Pectineus

Holds

• External Oblique
• Internal Oblique
• Gluteus Medius

Equipment

• Cable Station

Technique

1. Attach an ankle strap to a low pulley and fasten it to the ankle nearer the machine.
2. Stand side-on to the machine, holding it for balance, with the strapped leg pulled slightly out toward it.
3. Sweep the working leg across in front of the standing leg.
4. Return slowly to the start; finish your reps and switch legs.

Cues

• Keep the torso upright and still.
• Lead with the inner thigh, toes pointing forward.
• Use a controlled tempo on the way back.

Common mistakes

• Leaning the body to move the leg.
• Swinging the leg with momentum.
• Letting the weight yank the leg out too far.

Alternatives

• Side-Lying Hip Adduction
• Band Hip Adduction