Cable Hip Adduction
Cable Hip Adduction is a step up once the basics feel easy, using unbroken cable tension to deliver control through the whole range.
How to do 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.
Cable Hip Adduction Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Stretch the return phase before adding weight.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Move the pin one plate once the last rep feels easy.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Step back until the stack never rests at the top.
Common Cable Hip Adduction Mistakes
Standing too near the tower so the first inch is slack
Take a step back until the cable is loaded before you begin.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Easier and Harder Than Cable Hip Adduction
Swap Cable Hip Adduction For
Cable Hip Adduction — Frequently Asked Questions
How do you 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. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Cable Hip Adduction work?
The Cable Hip Adduction primarily targets the adductors. It is classified as a legs exercise and is performed with a cable machine.
How many sets and reps of the Cable Hip Adduction should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Move the pin one plate once the last rep feels easy. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable Hip Adduction good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic legs patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Cable Hip Adduction?
Try the Side Plank Hip Adduction, Lever Seated Hip Adduction or the Assisted Side Lying Adductor Stretch. Each trains the adductors with a similar movement pattern, so you can swap based on the equipment you have available.
