Cable Hip Adduction

Strengthen your adductors with the cable hip adduction. This isolation exercise targets inner thighs for improved lower body stability and power.

IntermediateThighs Cable

Movement: Isolation
Force: Pull
Per set: 1 min
Rest: 2 min

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Variations of Cable Hip Adduction

Isolation

Lever Seated Hip Adduction

Thighs · Adductor Longus · Leverage machine

Intermediate

Description

Cable hip adduction is a strength exercise that targets the inner thighs. It involves pulling a cable machine towards the midline of the body.

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How to do Cable Hip Adduction

01
Setup
Attach an ankle cuff to a low cable pulley and fasten it around your inner ankle on the leg furthest from the machine.
02
Setup
Stand tall, facing sideways to the machine, with a slight bend in both knees and your core engaged; you may lightly hold the machine for balance.
03
Exhale as you slowly pull the cuffed leg across your body towards the midline, squeezing your inner thigh muscles.
04
Continue the movement until your working leg crosses in front of your standing leg, maintaining control and an upright torso.
05
Inhale as you slowly and deliberately return the cuffed leg to the starting position, resisting the pull of the cable.
06
Complete all repetitions on one side before switching to the other leg, ensuring consistent form throughout.

Tips

Focus on initiating the movement from your inner thigh, not by swinging your leg or using momentum from your hips.
Keep your torso upright and stable throughout the movement, avoiding any leaning away from or towards the machine.
Control the eccentric (return) phase of the movement to maximize muscle engagement and prevent the weight from pulling your leg too quickly.
Experiment with your distance from the machine to find the optimal range of motion and constant tension on your adductors.

Common mistakes

Using momentum to swing the leg reduces adductor activation; instead, focus on a slow, controlled contraction of the inner thigh.
Leaning the torso excessively compromises stability and shifts tension away from the adductors; maintain an upright posture with a braced core.
Rushing the eccentric phase diminishes muscle engagement; control the return of the leg slowly against the cable resistance to maximize time under tension.

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Questions

What muscles does Cable Hip Adduction work?

Cable Hip Adduction primarily targets Adductor Longus. Secondary muscles include Adductor Brevis, Adductor Magnus, Gracilis.

Is Cable Hip Adduction good for beginners?

Cable Hip Adduction is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Cable Hip Adduction?

You need Cable to perform Cable Hip Adduction. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Cable Hip Adduction?

Focus on initiating the movement from your inner thigh, not by swinging your leg or using momentum from your hips. Keep your torso upright and stable throughout the movement, avoiding any leaning away from or towards the machine. Control the eccentric (return) phase of the movement to maximize muscle engagement and prevent the weight from pulling your leg too quickly. Experiment with your distance from the machine to find the optimal range of motion and constant tension on your adductors.

What are common mistakes when doing Cable Hip Adduction?

Using momentum to swing the leg reduces adductor activation; instead, focus on a slow, controlled contraction of the inner thigh. Leaning the torso excessively compromises stability and shifts tension away from the adductors; maintain an upright posture with a braced core. Rushing the eccentric phase diminishes muscle engagement; control the return of the leg slowly against the cable resistance to maximize time under tension.