Standing Hip Adduction
Strengthen inner thighs with this targeted move. Improve stability and tone your legs with Standing Hip Adduction!
The Standing Hip Adduction mainly works the hip adductors (inner thighs), with help from the core. You'll need: cable machine and ankle cuff attachment.
Required Equipment
Standing Hip Adduction Muscles Worked
Primary
Hip Adductors
Secondary
Deep Core (transverse abdominis); Obliques
Standing Hip Adduction Variations and Alternatives
How to do the Standing Hip Adduction
Stand beside a cable machine with the ankle strap attachment around your outer ankle, or tie a resistance band around your ankle and fix the other end to a stable object at ankle level.
Stand straight with your core engaged, holding onto the machine or a stable support for balance.
Shift your weight to your inside leg (the one closest to the machine or anchor point).
Slowly move your strapped or banded leg across the front of your body, keeping the knee straight and foot pointed forward.
Once you have reached the maximum comfortable range of motion, slowly return your leg to the starting position.
Perform the desired number of repetitions and sets, and then switch sides to work the opposite leg.
If performing the exercise without additional weight, simply engage the adductors to draw one leg towards the midline of your body while standing on the other leg. Focus on controlling the motion and maintaining stability throughout.
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Standing Hip Adduction FAQs
What muscles does the Standing Hip Adduction work?
The Standing Hip Adduction mainly works the hip adductors (inner thighs), with help from the core. The main muscles are the hip adductors.
What equipment do you need for the Standing Hip Adduction?
Cable machine and ankle cuff attachment.
What workout day should the Standing Hip Adduction go on?
It belongs on leg day in a push/pull/legs routine.
What are some Standing Hip Adduction variations and alternatives?
Similar exercises include the Adductor Sagittal Plane Stretch, Ballerina Foot-Tap Adduction, Band Hip Adduction and Cable Standing Hip Abduction.
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