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Instructions
- Attach an ankle cuff to the low pulley on a cable machine and secure it around your inside ankle.
- Stand upright with your feet shoulder-width apart and hold onto the machine for balance.
- Shift your weight to your outside leg and keep your torso stable.
- Slowly draw the working leg across your body toward the standing leg in a controlled motion.
- Pause briefly at the top of the movement, then return to the starting position under control.
- Repeat for the desired number of repetitions, then switch sides.
Technical Tips
- Keep your core engaged to maintain balance and spinal alignment.
- Avoid using momentum—focus on slow, controlled movements.
- Do not lean your torso or twist your hips during the motion.
Breathing Tips
- Exhale as you pull the leg inward toward your body.
- Inhale as you return the leg to the starting position.
Medical restrictions
- Hip impingement
- Severe groin strain
- Pelvic instability
- Recent hip surgery
What does the cable hip adduction work?
The cable hip adduction primarily works the adductor muscles of the inner thigh, helping improve leg strength, stability, and muscular balance around the hips.
Is cable hip adduction good for knees?
Yes, strengthening the adductors with cable hip adduction can help stabilize the knees and reduce the risk of injuries caused by muscular imbalances.
Can I do cable hip adduction every day?
While it's possible, it’s recommended to allow at least 48 hours between sessions to ensure proper recovery and prevent overuse injuries, especially for beginners.
Is cable hip adduction effective for inner thigh fat?
Cable hip adduction helps tone and strengthen the inner thighs but does not directly reduce fat; a combination of strength training and cardio is required for fat loss.
How high should the cable be for hip adduction?
The cable should be set at the lowest pulley position, aligned with the ankle, to ensure proper biomechanics and maximum adductor activation during the movement.
The Cable Hip Adduction is a targeted lower body exercise that strengthens the inner thigh muscles by isolating the adductors. Using a cable machine provides continuous resistance throughout the movement, making it ideal for muscle engagement and control. This exercise is commonly used in fitness and bodybuilding programs to improve thigh definition, enhance hip stability, and support functional leg movements. It is especially beneficial for athletes in sports requiring lateral control and movement precision, such as soccer, martial arts, and dance. Cable Hip Adduction also contributes to overall hip joint health by promoting muscular balance between the inner and outer thigh muscles. The standing variation promotes balance and proprioception, engaging the core and stabilizing leg to maintain posture. This makes the Cable Hip Adduction not only a great tool for aesthetic improvement but also for functional strength and injury prevention in the hips and pelvis region. It is suitable for all fitness levels and easily adjustable by modifying cable height and resistance.