Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Standing Cable Hip Adduction

IntermediateStrengthTier T3

You stand with a cuff on your right ankle attached to a low cable, holding the machine seat for balance. You sweep that leg inward across your standing leg, then return. You repeat on the other side.

Targets: Hip
Muscles: Hip Adductors

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

machines

Gym

  • gym machine + strap or belt (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Hold the seat back for support, or use the press-arm grip instead if you prefer.
  1. A woman standing sideways to a cable machine, right leg out to the side with an ankle strap attached, right hand gripping the seat back.

    Step 1 of 3

    Stand sideways to the machine with the ankle strap cuffed to your right ankle and your right hand gripping the seat back for support, your right leg out to the side with the cable taut.

  2. The same woman, right leg now swept in front of and across her left leg, right hand still gripping the seat back.

    Step 2 of 3

    Using a full range of motion, pull your right leg toward and across your left support leg, keeping your right hand on the seat back.

  3. A woman standing sideways to a cable machine, right leg out to the side with an ankle strap attached, right hand gripping the seat back.

    Step 3 of 3

    Stand sideways to the machine with the ankle strap cuffed to your right ankle and your right hand gripping the seat back for support, your right leg out to the side with the cable taut.

Breathing

  • Breathe naturally throughout both the loaded starting position and the sweep across.

Safety Information

Keep the support hand's grip on the seat back or press arm throughout the entire set, because a standing single-leg cable pull without a fixed support point risks a loss of balance as the cable's resistance changes through the range of motion. Move the working leg through the full range of motion under control in both directions, letting it return slowly rather than allowing the cable to snap the leg back out to the side. If you have a diagnosed hip, groin, or adductor injury, or any current hip pain, ask a physical therapist or physician before attempting this exercise, and before beginning any exercise program, especially for persons over 35 or with pre-existing health problems. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

Get your free personalized program at clapmove.com/register

Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.