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Cable Hip Adduction

Standing adductor isolation — builds functional groin strength and hip stability with single-leg cable resistance

⚡ Quick Reference​

AspectDetails
PatternHip (Adduction)
Primary MusclesAdductors
Secondary MusclesGracilis, Core
EquipmentCable Machine with Ankle Strap
Difficulty⭐ Beginner
Priority🟡 Accessory

Movement Summary​

🎯 Setup​

Starting Position​

  1. Cable height: Set pulley to lowest position
  2. Ankle strap: Attach to ankle closest to machine (working leg)
  3. Standing position: Stand perpendicular to cable, 2-3 feet away
  4. Support: Hold machine or pole with hand for balance
  5. Working leg: Start abducted (out to side), slight tension on cable
  6. Standing leg: Slight knee bend, stable base
  7. Posture: Upright torso, core braced

Positioning Guide​

ElementPositionCue
CableLowest settingAt ankle height
Distance2-3 feet from machineCreate resistance angle
StancePerpendicular to cableSide-on
Support handLight grip for balanceDon't pull yourself
Setup Cue

"Stand sideways to the cable, ankle strap on the inside leg, hold on lightly for balance"

🔄 Execution​

The Movement​

What's happening: Working leg abducted, cable creating tension

  1. Working leg out to side, toes forward
  2. Standing leg stable, slight knee bend
  3. Torso upright, core engaged
  4. Hand lightly holding support
  5. Tension on cable, adductors stretched

Feel: Stretch in inner thigh, balance engaged

Key Cues​

Primary Cues
  • "Pull your leg across your body" — active adduction
  • "Stand tall, don't lean" — maintain posture
  • "Squeeze your groin" — feel the adductors
  • "Control the return" — resist the eccentric

Tempo Guide​

GoalTempoExample
Strength1-1-2-01s pull, 1s hold, 2s return
Hypertrophy2-1-3-02s pull, 1s hold, 3s return
Endurance1-0-2-0Controlled rhythm

💪 Muscles Worked​

Activation Overview​

Primary Movers​

MuscleActionActivation
Adductor MagnusHip adduction — pulling leg across midline█████████░ 85%
Adductor LongusHip adduction — medial thigh control████████░░ 80%
Adductor BrevisHip adduction — stabilization███████░░░ 75%

Secondary Muscles​

MuscleActionActivation
GracilisHip adduction, assists movement██████░░░░ 60%
CoreMaintains upright posture, prevents rotation██████░░░░ 55%

Stabilizers​

MuscleRole
Standing Leg GlutesStabilizes pelvis and standing leg
Standing Leg QuadsMaintains knee stability
ObliquesPrevents torso rotation
Unique Benefit

Standing adduction builds functional strength and balance — training adductors while maintaining single-leg stability, which transfers better to sports and daily movement.

⚠️ Common Mistakes​

MistakeWhat HappensWhy It's BadFix
Leaning awayTorso leans to sideReduces adductor workStay upright, brace core
Rotating torsoHips/shoulders rotateLoses isolationKeep hips square
Using momentumSwinging legLess muscle work, injury riskSlow, controlled movement
Not crossing midlineStopping at centerIncomplete adductionPull leg across body
Pulling with handUsing support armLess balance workLight touch only
Most Common Error

Leaning away from the cable — this compensates for weak adductors. Stay upright and reduce weight if needed.

Self-Check Checklist​

  • Torso stays upright, no leaning
  • Hips stay square, no rotation
  • Working leg pulls across midline
  • Controlled movement, no swinging
  • Standing leg stable throughout

🔀 Variations​

By Difficulty​

VariationHowWhen to Use
Seated MachineUse seated adduction machineLearning the movement
Resistance BandBand instead of cableNo cable access
Support with Both HandsHold on with both handsBalance issues

By Target​

TargetVariationChange
BalanceNo hand supportFree-standing
StrengthHeavier weight, lower reps8-12 reps
HypertrophyModerate weight, slow tempo12-20 reps
PrehabLight weight, high control15-25 reps

📊 Programming​

Rep Ranges by Goal​

GoalSetsRepsRestNotes
Strength3-410-15 per leg60-90sModerate-heavy resistance
Hypertrophy3-412-20 per leg45-60sControlled tempo
Prehab2-315-25 per leg45sLight, perfect form
Athletic312-15 per leg60sFunctional strength focus

Workout Placement​

Program TypePlacementRationale
Leg dayAfter compoundsAccessory isolation
Athletic trainingAfter main workFunctional groin strength
Prehab routineBeginningInjury prevention warm-up

Progression Scheme​

How to Progress

Progress weight slowly. This is an isolation exercise — quality over quantity. When you can do 3x15 per leg with perfect form, add 5-10 lbs.

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

ExerciseWhen to Use
Seated Hip AdductionLearning movement, less balance demand
Resistance Band AdductionNo cable access, at home

Progressions (Harder)​

ExerciseWhen Ready
Copenhagen AdductionWant bodyweight challenge
No-Support Cable AdductionStrong balance + adductors

Alternatives​

AlternativeWhen to Use
Seated Hip AdductionWant pure isolation, less balance
Copenhagen AdductionBodyweight functional training
Side-Lying AdductionAt home, no equipment

🛡️ Safety & Contraindications​

Who Should Be Careful​

ConditionRiskModification
Groin strainRe-aggravating injuryLight weight, pain-free ROM only
Balance issuesFalling riskUse seated variation or support with both hands
Hip impingementPain during adductionReduce ROM, avoid deep cross
Stop Immediately If
  • Sharp groin pain
  • Loss of balance repeatedly
  • Hip pain or clicking
  • Muscle cramping in adductors

Injury Prevention​

  • Start very light — this is a stability challenge
  • Master standing balance before adding weight
  • Never swing or use momentum
  • Stop if sharp pain occurs

🦴 Joints Involved​

JointActionROM RequiredStress Level
HipAdduction30-45° across midline🟢 Low
Joint-Friendly

Standing cable adduction is low-stress on joints when performed with controlled movement and appropriate weight.

❓ Common Questions​

How is this different from the seated adduction machine?

Cable standing adduction requires balance and core stability, making it more functional. Seated is better for pure isolation and learning the movement pattern.

Should my leg go past my standing leg?

Yes, pulling your leg across midline (past your standing leg) gives a fuller contraction of the adductors. Go as far as comfortable without rotating your hips.

I feel this in my standing leg more than my working leg. Why?

Your standing leg is working hard for balance. That's normal, but you should still feel a strong burn in the working leg's adductors. Reduce weight if you don't.

Can I use a resistance band instead?

Yes. Anchor a band low, loop it around your ankle, and perform the same movement. Great for home workouts.

📚 Sources​

Biomechanics & Muscle Activation:

  • Delmore, R.J., et al. (2014). Adductor muscle activation — Tier A
  • ExRx.net — Tier C

Functional Training:

  • Boyle, M. (2016). New Functional Training for Sports — Tier B
  • Cook, G. (2010). Movement — Tier B

Injury Prevention:

  • Hölmich, P., et al. (1999). Groin injury prevention — Tier A
  • Tyler, T.F., et al. (2001). Adductor strength in athletes — Tier A
For Mo

When to recommend this exercise:

  • User wants functional adductor strength with balance component
  • User has access to cable machine
  • User is athlete needing groin stability for lateral movements
  • User wants variety from seated adduction work

Who should NOT do this exercise:

  • Acute groin injury → Wait for recovery
  • Severe balance impairment → Use seated variation

Key coaching cues to emphasize:

  1. "Stand tall, pull your leg across your body"
  2. "Don't lean away — stay upright"
  3. "Control the return, don't let the cable yank you"

Common issues to watch for in user feedback:

  • "I can't balance" → Start with lighter weight, use two-hand support
  • "I don't feel it in my groin" → Ensure leg crosses midline, slow down
  • "My hip hurts" → Check for impingement, reduce ROM

Programming guidance:

  • For prehab: 2-3 sets of 15-20 per leg, 2x/week
  • For strength: 3-4 sets of 10-15 per leg, 2x/week
  • Progress when: Can do 3x15 per leg with perfect balance and control

Last updated: December 2024