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Cable Hip Adduction
Cable hip adduction isolates inner thigh adductors for strength and hip stability using constant cable tension; effective for lower body balance and injury prevention.
About Exercise
Equipment
Single Cable Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Adductors
Secondary Muscles
Glutes, 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
Glutes
4/10Glute Max
Abs
3/10Transverse Abdominis
Programming
Typical Rep Range
12-20 reps
Rest Between Sets
60-90 seconds
How to Perform
Attach ankle cuff to low cable pulley. Stand sideways to machine with cuff on far ankle, step away for tension, hold frame for balance.
- Keep core braced and torso upright.
- Extend working leg out to side with slight knee bend.
- Pull leg across body toward midline.
- Squeeze inner thigh at peak contraction.
- Pause briefly.
- Return leg slowly to start resisting cable.
- Switch sides after reps.
Coaching Tips
Form Cues
- Squeeze inner thighs hard
- Torso stays stable
- Knee tracks straight
- Resist on return
Breathing
Exhale as you pull leg across; inhale on controlled return.
Tempo
3-1-2
Range of Motion
From leg abducted 30-45 degrees to crossing midline with straight knee.
Safety
Safety Notes
- Start with light weight
- Stop if groin pain occurs
- Maintain straight posture
- Use support for balance
Spotting
No spotter needed; hold machine frame for stability.
Common Mistakes
- Swinging torso for momentum
- Bending knee excessively
- Letting cable slacken
When to Avoid
- Groin strain
- Hip injury
- Acute lower back pain
Flexibility Needed
- Adequate hip flexion
- Ankle dorsiflexion for stance
Build Up First
- Basic balance
- Core bracing competency
Also known as
Standing Cable Inner Thigh Pull, Cable Adductor Kick
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