How to do the Cable Hip Adduction
Cable Hip Adduction is an intermediate multi-joint compound pushing exercise targeting the Adductors in the Upper Legs region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Glutes and Quadriceps.
Cable Hip Adduction demonstration · © GymiaFit
Cable Hip Adduction at a glance
- Primary muscles
- Adductors
- Secondary muscles
- Glutes, Quadriceps
- Equipment
- Cable
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Cable Hip Adduction step by step
- 1Attach the ankle cuff to your ankle and stand facing the cable machine.
- 2Position yourself far enough away from the machine so that there is tension on the cable.
- 3Place your hands on the machine for support.
- 4Keeping your leg straight, slowly move your leg across your body towards the midline.
- 5Pause for a moment at the end of the movement, then slowly return to the starting position.
- 6Repeat for the desired number of repetitions.
Cable Hip Adduction — questions
What muscles does the Cable Hip Adduction work?
The Cable Hip Adduction primarily targets the Adductors. It also recruits the Glutes, Quadriceps as secondary movers.
What equipment do I need for the Cable Hip Adduction?
You need cable. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Cable Hip Adduction suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Cable Hip Adduction?
Lever Seated Hip Adduction, Assisted Side Lying Adductor Stretch, Side Lying Hip Adduction (male) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Cable Hip Adduction demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.