Exercise · Form & cues
Hip Adduction (Cable or Machine) — form guide
Adductor Magnus · Gracilis · Pectineus. Equipment: Cable or Adduction Machine. Difficulty: Beginner.
TEMPO
1-1-2-1
Adductors are part of the glute/groin chain — strong adductors prevent groin pulls and improve squat depth.
Cues
- Full ROM in both directions
- Slow eccentric
Common mistakes
- Using momentum / heavy weight
Injury notes
Mandatory for runners + soccer players.
Progression
Volume first. Add 2.5kg when 12 reps land easy.