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Cable Hip Adduction
This is an isolation exercise using a low cable attachment to strengthen the hip adductors (inner thighs). It is performed standing, drawing the working leg across the body against resistance to improve stability and hip control.
About Exercise
Equipment
Single Cable Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Adductors
Secondary Muscles
Hip Flexors, Glutes
Accessory Muscles
Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAdductors
10/10Adductor Longus, Adductor Magnus
Hip Flexors
5/10Iliopsoas
Glutes
3/10Abs
2/10Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-90 seconds • Rest periods should be shorter for hypertrophy focus.
How to Perform
Attach an ankle strap to the low pulley of a cable machine. Stand far enough away that the cable is taut in the starting position, facing the machine side-on with the working leg furthest from the cable stack.
- Brace your core and lift the working leg slightly off the floor.
- Pull the working leg across the body against the cable resistance.
- Contract until the working foot crosses the midline of the body, squeezing the inner thigh.
- Slowly control the leg back to the starting wide position, resisting the cable tension.
- Complete all required repetitions on one side, then switch legs and repeat.
Coaching Tips
Form Cues
- Pull across the body
- Squeeze the inner thigh
- Keep hips facing forward
- Control the return
Breathing
Inhale while controlling the leg outward (eccentric), and exhale forcefully as you pull the leg across your body (concentric).
Tempo
2-0-1
Range of Motion
Start with tension applied; pull the working foot past the midline of the body until a strong adductor contraction is achieved.
Safety
Safety Notes
- Use a light weight until form and stability are mastered.
- Maintain a slight bend in the standing knee for stability.
- Avoid excessive torso lean or shifting weight.
Spotting
Not recommended due to the isolation nature; self-terminate the set if form breaks down.
Common Mistakes
- Leaning away from the cable excessively
- Rushing the eccentric phase
- Rotating the hips to assist the movement
- Using momentum instead of controlled muscle effort
When to Avoid
- Acute hip or groin injury
- Severe knee joint pain
Flexibility Needed
- Good single-leg balance
- Hip joint health
Also known as
Cable Adduction, Standing Cable Hip Adduction, Inner Thigh Cable Pull
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