Fysiqal

Isolation · Beginner

Standing Hip Adduction

Isolation isolation exercise using cable.
Movement pattern
Isolation
Difficulty
Beginner
Equipment
Cable
Mechanics
Isolation
Sides
Unilateral
Main plane
Frontal

Free account. Log your sets of Standing Hip Adduction and each workout shows your best set by estimated 1RM.

Log this exercise & track your 1RM free in Fysiqal →

How to do the Standing Hip Adduction

Cues reviewed by Kwabena Osei on

Setup

Ankle strap attached to a low pulley, standing sideways to the machine, strap on the leg closest to it, working leg starting out to the side, holding the machine for balance.

  1. Keeping your leg straight, pull it across your body against the cable's resistance -- the straight knee brings the gracilis (the only two-joint hip adductor) more fully into the movement than a bent-knee seated version does.

  2. Squeeze at the crossed-over finish, then return under control to the start.

Common mistakes

  • Letting the knee bend during the pull, which shifts the exercise back toward the bent-knee version and reduces the straight-leg benefit.

  • Rotating the hips/torso to help swing the leg across instead of isolating the pull at the hip.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Hip adductionprimary action

    Adductor longus (prime mover, high emphasis); Gracilis (synergist, moderate emphasis)

Related exercises

From the Knowledge Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.