Cable Hip Adduction
How to do the Cable Hip Adduction
- 1
Stand in front of a low pulley facing forward with one leg next to the pulley and the other one away.
- 2
Attach the ankle cuff to the cable and also to the ankle of the leg that is next to the pulley.
- 3
Now step out and away from the stack with a wide stance and grasp the bar of the pulley system.
- 4
Stand on the foot that does not have the ankle cuff (the far foot) and allow the leg with the cuff to be pulled towards the low pulley. This will be your starting position.
- 5
Now perform the movement by moving the leg with the ankle cuff in front of the far leg by using the inner thighs to abduct the hip. Breathe out during this portion of the movement.
- 6
Slowly return to the starting position as you breathe in.
- 7
Repeat for the recommended amount of repetitions and then repeat the same movement with the opposite leg.
How to program the Cable Hip Adduction
Sets and reps
As an isolation movement, the Cable Hip Adduction is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Cable Hip Adduction is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Cable Hip Adduction work?
The Cable Hip Adduction primarily targets the Quadriceps.
What equipment do I need for the Cable Hip Adduction?
You need Cable. Difficulty level: Beginner.
How many sets and reps of the Cable Hip Adduction should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
