LegsCableIsolation — hip adduction

Standing Cable Hip Adduction

Reviewed by Bryan Cortez, MS

Support the body so the working hip—not balance—pulls the leg inward.

Rep Sweet Spot

10-20

per side

Sets

2-4

sets per side

RIR

1-3

Canonical coaching profile

Complete coaching guidance, with the evidence boundary visible

This profile is served from the canonical Airtable coaching library. Its theory tier and evidence confidence remain separate source-truth fields.

Theory

Theory tier S

Evidence confidence

Mechanics-led evidence confidence (D)

The tier is a reasoned biomechanics judgment. Evidence grade D is mechanics-led and is not direct hypertrophy proof; the full category evidence-control program remains pending.

Why it ranks: Standing cable hip adduction is ranked for Hip adductors because its named path directly expresses loaded hip adduction or deep hip extension with adductor demand; the relatively isolated task limits competing systemic fatigue. The main limitation is individual joint fit and execution consistency.
Primary limiter: Balance and pelvic control can fail before the adductors unless external support is used.
Safety and fit: Hold a stable support, use a pain-free crossing range, and avoid twisting the pelvis to chase more motion.
What would change the call: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

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Demonstration

Demonstration production queue

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Physique Skool is filming one canonical demonstration per exercise. Until this movement is published, use the setup, execution, common errors, programming, and substitutions below.

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How to do it

Setup

Attach a cuff to the leg nearest the low cable
Stand tall and hold a stable support
Let the working leg move slightly out to the side
Keep pelvis square

Execution

Pull the leg inward and slightly across
Keep the torso and pelvis still
Pause in the adducted position
Return slowly to the side

Common Errors

Leaning away from the cable
Rotating the foot and pelvis
Swinging through the crossing point
Letting balance limit the set

Cues That Work

Stand tall; sweep the thigh inward; belt buckle stays forward

No-Fly Zone

Avoid loads that require leaning, hopping, or rotating the pelvis.

Programming

Sequence priority

Late

Unilateral cable work is low in systemic fatigue but balance-sensitive, so it fits after heavier lower-body training.

Progression

Model — Double

Fallback model — Density

Use the same support, start point, and crossing range; add reps before the smallest cable increase.

Best program fit

Legs

Load increments

Standardthe smallest cable increment

Smaller incrementadd reps or a one-second inward pause

Larger incrementone stack step after both sides keep the same arc

If it hurts

Pain is information, not a challenge to push through. Stop the set if pain is sharp, worsening, or changes how you move. These are exercise-selection options, not medical diagnosis or rehabilitation advice.

Work down this list in order. Stop at the first change that removes the pain.

Step 1
Setup tweaks
Use more hand support, less crossing range, or a lighter cable setting.
Step 2
ROM / tempo / bias
Use a one-second inward pause and a three-second return.
Step 3
Implement swap
Seated hip adduction machine or side-lying hip adduction.

Substitutions

Approved fallback

Seated hip adduction machine or side-lying hip adduction.

The Evidence

This adds unilateral cable adduction to the library. It is not automatically better than the seated machine; stability needs and equipment access change the fit.

SFR — 2.7

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