Cable Hip Adduction

The cable hip adduction trains the inner-thigh adductors by pulling your leg across your body against a low cable. Training one leg at a time lets you control the range of motion and is a good alternative when a hip adduction machine is not available.

Beginner 💪 Adductors Isolation Isolation Unilateral
3
Sets
12–15
Reps
60 sec
Rest
Isolation
Type
🏋️ Cable
Cable Hip Adduction — start and finish positionsSTARTFINISH
Cable
Adductors Beginner Isolation One side at a time
Add This Exercise to Your Workout →

Muscles Worked

Learn more in the Quads training guide →

Primary
Adductors
Highlighted muscles

How To Perform

  1. 1 Attach an ankle strap to a low pulley and clip it to the ankle closest to the machine.
  2. 2 Stand side-on to the stack and hold a support for balance, with the working leg out to the side.
  3. 3 Keeping the leg straight, sweep it across in front of your standing leg.
  4. 4 Return slowly to the start without letting the weight stack touch down.

Form Cues

  • ✓ Keep your hips square and your torso upright rather than leaning away.
  • ✓ Move from the hip, not by swinging the whole body.
  • ✓ Control the return — the adductors work as the leg moves back out.

Common Mistakes

  • ✗ Leaning and swinging the torso to move the cable.
  • ✗ Using a weight that forces a very short, jerky range of motion.
  • ✗ Letting the standing knee lock out and the hips twist.
💡 Professor Splits Says:

Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Cable Hip Adduction, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.

Exercise Alternatives

Can't do the Cable Hip Adduction? These alternatives target the same muscles:

Hip Adduction Machine
Adductors · Beginner
→
Hip Abduction Machine
Glutes · Beginner
→
Sumo Squat
Glutes · Beginner
→
Cable Glute Kickback
Glutes · Beginner
→

Swap Cable Hip Adduction for something else

Ranked by primary muscle, movement pattern and mechanics. Filter by the equipment you have:

Where This Exercise Fits

FAQ

How many sets of Cable Hip Adduction should I do?▾
3 sets of 12–15 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for adductors. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Cable Hip Adduction target?▾
Cable Hip Adduction primarily targets the Adductors.
Is Cable Hip Adduction good for beginners?▾
Cable Hip Adduction is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?▾
For Cable Hip Adduction, 60 sec of rest between sets is recommended. Isolation exercises can typically use shorter rest periods (45–90 sec) to maintain the pump and time efficiency.