Cable Hip Adduction
The Cable Hip Adduction primarily works the Adductor Longus, Adductor Magnus, Gracilis, with secondary activation of the Gluteus Maximus, Gracilis, Pectineus and stabilizer support from the Rectus Abdominis. It is a cable isolation exercise at beginner difficulty.
Stand perpendicular to a cable machine and adduct your hip, bringing your leg in front of your body.
| Equipment | Cable |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Flexion |
| Force | Push |
| Laterality | Unilateral |
| Primary | Adductor Longus, Adductor Magnus, Gracilis |
| Secondary | Gluteus Maximus, Gracilis, Pectineus |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Adductor Longus (adductors)
- Primary Muscle Adductor Magnus (adductors)
- Primary Muscle Gracilis (adductors)
Secondary Muscles
- Secondary Muscle Gluteus Maximus (glutes)
- Secondary Muscle Gracilis (adductors)
- Secondary Muscle Pectineus (adductors)
Stabilizer Muscles
- Stabilizer Muscle Rectus Abdominis (core)
Instructions
- Preparation: Stand in front of low pulley facing to one side. Attach cable cuff to near ankle. Step out away from stack with wide stance and grasp ballet bar. Stand on far foot and allow near leg to be Pulled toward low pulley. Execution: Move near leg just in front of far leg by abduction hip. Return and repeat. Turn around and continue with opposite leg. Comments: Notice cable pulley in use is out of view to left. Exerciser is holding on to ballet bar above opposite cable pulley, not in use. SeeSpot Reduction Myth.
Alternative Exercises
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