Exercises / Thigh & knee
Standing cable hip adduction
- Strength
- Thigh & knee
- Low cable pulley, Ankle cuff, Stable handhold
Pulling a cuffed leg inward across the midline against a cable while the other leg supports the body.
Also called cable adductor pull, standing hip adduction.
Where you stand
No published distribution for this exercise yet. We add one only from a peer-reviewed study.
Muscles worked
Filled: primary. Outlined: secondary.
How much
Typical strength dose: 2-3 sets of 8-12 repetitions at a load that is hard by the last repetition, 2-3 days per week (ACSM novice guideline). Adjust to symptoms.
Start: Standing beside a low cable pulley
Steps
- Fasten an ankle cuff to a low pulley and stand side-on with the cuffed leg nearest the stack.
- Hold the stack or another stable support; start with the cuffed leg slightly out to the side.
- Keeping the trunk and pelvis still, draw the cuffed leg inward across the front of the stance leg.
- Return slowly to the starting position and switch sides.
Cues
- Keep the toes pointing forward
- Lead from the hip rather than swinging the trunk
Common mistakes
- Turning the pelvis
- Letting the cable snap the leg outward
- Confusing hip adduction with abduction
Used for
- Hip adductor weakness
- Progressive adductor loading
Take care (1)
- Begin with a light cable load and a comfortable arc; reduce range or seek assessment if groin pain increases.
Evidence (1)
Easier
Harder
References (2)
- Neumann DA. Elsevier. Kinesiology of the Musculoskeletal System: Foundations for Rehabilitation. 3rd ed.
- Serner A, Jakobsen MD, Andersen LL, Hölmich P, Sundstrup E, Thorborg K. Br J Sports Med. 2014;48(14):1108-1114. EMG evaluation of hip adduction exercises for soccer players: implications for exercise selection in prevention and treatment of groin injuries