Strength Training · Bodybuilding
Cable Hip Adduction
Cable Hip Adduction is a standing exercise that strengthens your inner thighs by pulling one leg inward against a low cable.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Set the pulley to its lowest position.
- Secure the ankle cuff to the leg nearest the pulley while standing sideways to the machine.
- Hold a stable support with your nearest hand.
- Step away from the pulley until the cable has light tension.
- Lift your cuffed foot slightly off the floor with that leg angled toward the pulley.
- Draw your working leg inward, slightly across the front of your standing leg.
- Slowly return your working leg to the starting position.
Form cues
- Keep your belt line level.
- Point your toes forward.
- Keep your standing knee soft.
- Exhale as you pull inward.
Common mistakes
- Swinging the legReduce the weight until you can move without using momentum.
- Leaning sidewaysKeep your torso upright over your supporting foot throughout the rep.
- Crossing too farEnd the inward pull before your pelvis starts turning.
Safety
Excessive weight or an overly wide return can strain your groin. Cable tension can also pull you off balance during setup or cuff removal.
- Start with a light load that allows a comfortable range of motion.
- Keep the cable path clear of your standing foot.
- Stop the set if you feel sharp pain or pulling in your groin.
- After the set, step toward the pulley until the cable is slack before removing the cuff.
If you have ongoing groin or hip pain, get advice from a physiotherapist before adding resistance.
Muscles worked
Primary muscles
Equipment
- Cable Ankle Cuff
- Cable Column
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps per side
- Rest
- 1 min
Start with your weaker side and match its reps on the other side.