Strength
Standing Adduction (Cable)
A precise isolation movement designed to strengthen the inner thighs and improve lateral pelvic stability.
How to perform.
Follow the sequence — setup is half the lift.
Position the cable pulley to the lowest setting and secure the ankle strap to the leg closest to the machine.
Stand sideways to the weight stack with your feet hip-width apart and hold the machine frame for balance.
Shift your weight onto the outside leg while keeping a slight bend in the knee of your standing leg.
Draw the strapped leg across the midline of your body in a controlled arc toward the opposite foot.
Squeeze the inner thigh at the peak of the contraction before slowly returning the leg to the starting position.
Maintain an upright torso and a neutral spine throughout the entire range of motion.
Complete the desired number of repetitions then switch sides to ensure symmetrical development.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Leaning the torso away from the machine to use momentum
- Allowing the weight stack to slam between repetitions
- Bending the moving knee excessively during the adduction phase
- Rotating the hips rather than keeping them squared forward
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.