Adduction (standing), cable machine

Adduction (standing), cable machine machine is an isolation exercise for the hip adductors (thigh adductors). Due to its simple motion sequence, it is equally suitable for beginners, advanced and professionals.

Adduction (standing), cable machine machine
Adduction (standing), cable machine machine

Muscles involved

Primary

  • hip adductors

Secondary

Correct execution of adduction (standing), cable machine

  • Stand sideways with your knees slightly bent in front of a cable pulley and fix the leg facing the device directly above the ankle with a foot strap.
  • To stabilize the body, hold onto the cable machine itself or other nearby equipment with one hand and support the other arm at the waist.
  • Now tense your core and leg muscles well and begin the exercise by moving the strapped leg toward your standing leg against the resistance of the cable machine, crossing it slightly.
  • Then move the leg back to the starting position.

Common mistakes

  • Too much weight: too much weight will prevent you from performing the exercise correctly. This reduces the training effect and increases the risk of injury. 
  • Momentum: In standing adduction on the cable machine, the movement only comes from your hip adductor muscle group. You should not use momentum as this will lessen the training effect.
  • Falsifying the movement with thigh and hip: Often you see athletes who use too high weights when training the adductors with the cable machine. Then they falsify the exercise with a movement from the thigh and hip. However, you should only move the leg with the ankle strap.
  • Release muscle tension: Guide the leg back toward the cable tower only far enough to maintain continuous tension on the cable and thus on the adductor muscle.
  • Fully extended legs: If you fully extend your legs while performing the exercise, you are exposing your knees to an increased load and therefore an increased risk of injury.

Variations of adduction