Pelvis twisting
Keep the hips level and facing forward while pulling the leg inward.
Standing Cable Hip Adduction
Standing Cable Hip Adduction trains the inner thigh by pulling the leg inward against resistance.
- Primary muscle
- Upper Legs
Primary musclesHip adductors
Secondary musclesGracilis, Pectineus, Gluteus maximus
- Equipment
- Strength Machine
How to perform Standing Cable Hip Adduction
Follow the sequence in order, paying attention to the starting position, movement path, and finish described in each step.
For Standing Cable Hip Adduction, line up the working hip with the machine or cable, then keep the hips and support leg still.
Tighten the core and keep the working kneecap facing forward before pulling the leg inward.
Pull the thigh inward without turning the pelvis or swinging the leg.
Pause briefly when the inner thigh is shortened and the hips remain level.
Return through a comfortable range under control. Repeat without changing the established position.
Common Standing Cable Hip Adduction mistakes
Swinging the leg
Use a load that can be moved without momentum or movement from the support leg.
Knee rotating
Keep the kneecap and toes facing forward rather than turning the leg during the pull.
Returning too far
Use a comfortable inner-thigh stretch and stop before the pelvis is dragged toward the stack.
When to modify or choose another exercise
- Pelvis twisting: Keep the hips level and facing forward while pulling the leg inward.
- Knee rotating: Keep the kneecap and toes facing forward rather than turning the leg during the pull.
- Stop when the exercise produces sharp, catching, radiating, or increasing joint pain rather than the expected muscular effort.
- Alternative Supported Standing Cable Hip Adduction: Hold a stable support or use an easier setup while learning the movement.
How to use Standing Cable Hip Adduction in a training program
Where it fits in a session
Place Standing Cable Hip Adduction after squats, lunges, or lateral work so adductor fatigue does not reduce control on the main lifts.
How often to use it
Use one to three times per week and adjust volume around wide-stance squats, lateral lunges, and other adductor-heavy training.
Starting rep ranges by goal
| Goal | Sets | Reps or time | Rest | Effort and execution |
|---|---|---|---|---|
| Strength accessory | 2–4 | 6–10 | 75–150 sec | Leave 2–3 controlled reps in reserve |
| Muscle growth | 2–4 | 10–20 | 60–120 sec | Usually 1–3 clean reps in reserve |
Pairing and sequencing
- Use Standing Cable Hip Adduction after Barbell Back Squats, Bulgarian Split Squats, or Leg Press.
- Pair it with Hip Abduction work when both movements keep the pelvis level.
Scale the movement
Regressions and progressions for Standing Cable Hip Adduction
Start with an easier option
Supported Standing Cable Hip Adduction
Hold a stable support or use an easier setup while learning the movement.
Reduced-range Standing Cable Hip Adduction
Use a shorter pain-free range and expand it only as control improves.
Progress when form is repeatable
Tempo Standing Cable Hip Adduction
Slow the lowering phase without changing the start, finish, or joint alignment.
Paused Standing Cable Hip Adduction
Add a brief pause at the hardest controlled position before increasing load.
References
- American Council on ExerciseACE Exercise Library ↗
- Mayo ClinicWeight Training: Do's and Don'ts of Proper Technique ↗
- American College of Sports MedicineACSM Resistance Training Guidelines Update ↗
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