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Cable Hip Adduction
PullIsolationPulleyBeginner
Muscles worked
Front
Quadriceps
Instructions
- 1Stand in front of a low pulley facing forward with one leg next to the pulley and the other one away.
- 2Attach the ankle cuff to the cable and also to the ankle of the leg that is next to the pulley.
- 3Now step out and away from the stack with a wide stance and grasp the bar of the pulley system.
- 4Stand on the foot that does not have the ankle cuff (the far foot) and allow the leg with the cuff to be pulled towards the low pulley. This will be your starting position.
- 5Now perform the movement by moving the leg with the ankle cuff in front of the far leg by using the inner thighs to abduct the hip. Breathe out during this portion of the movement.
- 6Slowly return to the starting position as you breathe in.
- 7Repeat for the recommended amount of repetitions and then repeat the same movement with the opposite leg.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Cable Hip Adduction
The cable hip adduction isolates the inner-thigh adductor muscles, an area often overlooked in classic leg programs focused on quads, hamstrings and glutes. Standing next to a low pulley, you bring the equipped leg across in front of the other using only the adductors, valuable work for knee and hip stability.
check_circleBenefits
- check_circleIsolates a commonly neglected area: the adductors
- check_circleImproves knee and hip stability
- check_circleGood complementary exercise for a complete leg program
lightbulbExecution tips
- lightbulbKeep the torso stable, without rotating it with the leg
- lightbulbControl the movement both ways, on the way in and out
- lightbulbUse a light to moderate load; this isn't a pure strength exercise
warningCommon mistakes
- warningTorso rotating to assist the leg movement
- warningUsing momentum rather than adductor strength
- warningExcessive range that destabilizes posture
helpFrequently asked questions
Why work specifically on the adductors?expand_more
Weak adductors can contribute to knee or hip pain; this work nicely complements a classic leg program.
How often should I train this area?expand_more
Once or twice a week is usually enough, as a complement to the main leg movements.
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