Cable Hip Adduction
Also known as: standing cable hip adduction, cable adduction, cable adductor, cable leg adduction, cable inner thigh adduction
- Primary muscleAdductors
- EquipmentCable
- DifficultyBeginner
- TypeIsolation · Hip isolation
An ankle cuff on a low pulley loads one inner thigh at a time as you sweep the leg across your body, while the stance leg quietly does balance work throughout. Range past the midline is what the seated machine cannot offer; a light stack, higher reps, and a hand on the frame keep it clean.
How to do the Cable Hip Adduction
- Attach the ankle cuff to your ankle and stand facing the cable machine.
- Position yourself far enough away from the machine so that there is tension on the cable.
- Place your hands on the machine for support.
- Keeping your leg straight, slowly move your leg across your body towards the midline.
- Pause for a moment at the end of the movement, then slowly return to the starting position.
- Repeat for the desired number of repetitions.
Tip: Squeeze the knees together as if crushing something between them and hold for a count.
Muscles worked
Common mistakes
- Slamming the pads together — control the return and squeeze at the middle rather than letting the stack bounce.
- Setting the start too wide — start the range where you feel a stretch but no strain, and widen it over weeks as it improves.
- Leaning back on the machine — keep the back against the pad and the hips still, since rocking makes the movement easier and shifts the load.
- Fast side lying reps — on side lying adductions lift slowly and pause at the top to keep the inner thigh working.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Adduction work goes at the end of a lower body session or in the warm-up before wide stance squats. Superset it with hip abduction on the neighboring machine.
Variations and alternatives
Similar exercises
Without cable
Frequently asked questions
What muscles does the Cable Hip Adduction work?
The Cable Hip Adduction primarily works the adductors. It also involves the glutes and quads, which assist the movement and stabilise the joints.
Is the Cable Hip Adduction good for beginners?
Yes. The Cable Hip Adduction is rated beginner: it uses a cable and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Cable Hip Adduction?
If you cannot do the Cable Hip Adduction, try the Side Lying Hip Adduction, the Machine Hip Adduction or the Side Plank Hip Adduction. Each of them trains the adductors through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Cable Hip Adduction, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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