Cable hip adduction


Exercise details

  • Target muscles: Adductor Magnus, Adductor Longus, Adductor Brevis
  • Synergists: Pectineus, Gracilis, Gluteus Maximus (lower fibers)
  • Mechanics: Isolation
  • Force: Pull

Starting position

  1. Stand with one side next to a low cable pulley.
  2. Using an ankle strap, attach the cable to the leg nearest to the pulley.
  3. Step sideways, away from the pulley, until the cable is pulled taut.
  4. Grasp something for stability.
  5. Allow your strapped leg to be pulled out to the side so that you are standing only on your far leg.

Execution

  1. Keeping your body and legs straight, exhale as you pull your strapped leg down and in front of your supporting leg.
  2. Hold for a count of two.
  3. Inhale as you reverse the motion and return your strapped leg to the starting position.
  4. Repeat for the prescribed number of repetitions.
  5. Repeat the exercise with your opposite leg.

Comments and tips

  • Keep your body and legs straight.
  • Start light to allow your adductors to adapt.
  • As you perform the cable hip adduction exercise, not only do you target the hip adductors of your strapped leg but you also significantly activate the hip adductors of your supporting leg, as they have to work hard to keep your body stable as you pull your strapped leg in.
  • The cable hip adduction is a brilliant auxiliary exercise for toning your inner thighs. For toning your outer thighs, see the cable hip abduction.

Cable hip adduction video

Sources


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