Legs
Cable Hips Adduction
Adjust the adduction machine to a comfortable starting position, ensuring the pads are against the inner thighs. Sit upright with your back pressed against the pad and grasp the handles for stability.
- Equipment
- Gym Machine
- Difficulty
- Intermediate
- Focus Area
- Legs
- Injury risk
- Low
Primary muscles
- adductor magnus
- adductor longus
- adductor brevis
- pectineus
- gracilis
Secondary muscles
- gluteus medius
- quadriceps
- core stabilizers
Target muscles
- legs
How to perform
- 1
Adjust the adduction machine to a comfortable starting position, ensuring the pads are against the inner thighs.
- 2
Sit upright with your back pressed against the pad and grasp the handles for stability.
- 3
Exhale and slowly bring your knees together, squeezing your inner thighs.
- 4
Hold the contraction briefly, then inhale as you slowly return your legs to the starting position, controlling the resistance.
- 5
Maintain a controlled movement throughout, avoiding momentum or letting the weights crash.
Safety & form
Train smart. Read these notes before adding heavy load.
