Adductors · Isolation movement
Cable Hip Adduction
An isolation exercise for the adductors. You need a cable machine.
Looping the start and end of the movement.
Working range
12–20reps
Progression: double progression
- Primary muscle
- Adductors
- Secondary muscles
- –
- Equipment
- Cable
- Difficulty
- Beginner
How to perform the Cable Hip Adduction
- Attach an ankle strap to a low cable and stand side-on with the working leg nearest the machine.
- Step away to create tension and let the strapped leg draw out to the side into a stretched start position.
- Hold a rack or the machine frame for balance and keep the standing knee softly bent and stable.
- Pull the working leg across the body toward and past the midline, squeezing the adductors at the end.
- Return the leg out to the stretched position under control rather than letting the cable snap it back.
Suggested working range: 12–20 reps. Default progression: double progression.
Common mistakes
- •Swinging the leg across with momentum instead of driving it in with the adductors.
- •Letting the standing torso lean toward the machine to cheat the working leg across the midline.
- •Allowing the cable to snap the leg back out rather than resisting it through the return.
Variations & alternatives
Swap in one of these when the equipment is taken or the main lift has stalled.
Use this exercise in a program
The Cable Hip Adduction fits into hypertrophy and strength splits that prioritize adductors volume.
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