Cable Hip Adduction
Cable Hip Adduction is a strength – resistance exercise exercise involving Adductor longus, Adductor magnus, Adductor brevis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Adductor longus, Adductor magnus, Adductor brevis
- Secondary muscles
- Gracilis, Pectineus, Gluteus medius
- Exercise type
- Strength – resistance exercise
Exercise technique
- Attach
Fit the low-pulley cuff to the ankle nearest the machine.
- Move away
Step sideways until the cable provides light pull.
- Support
Stand on the outer leg and use the machine for hand support.
- Starting opening
Open the cuffed leg slightly toward the machine.
- Pull
Use your inner thigh to bring the leg toward the midline.
- Crossed finish
Move slightly before the supporting leg without rotating your pelvis.
- Return
Slowly resist the cable’s outward pull.
Key technique points
- Do not cuff the outer leg.
- Keep the supporting foot clear of the cable line.
- Do not shorten the working leg by bending its knee.
- Do not lean your hip toward the machine.
- Do not turn the inward pull into a kick.
- Keep the stack suspended at the start.
Common mistakes
Choosing the outer leg
Resistance loads outward abduction instead of inward adduction.
Large crossing range
Pelvic rotation exaggerates the movement.
Torso sway
Momentum shares the inner thigh’s work.
Stepping on the cable
This blocks free travel.
Knee flexion
The resistance lever changes during the repetition.
Fast outward return
Control of the outward phase is lost.
Frequently asked questions
Cable Hip Adduction: why is “Choosing the outer leg” a mistake?
Resistance loads outward abduction instead of inward adduction.
Cable Hip Adduction: why is “Large crossing range” a mistake?
Pelvic rotation exaggerates the movement.
Cable Hip Adduction: why is “Torso sway” a mistake?
Momentum shares the inner thigh’s work.
Cable Hip Adduction: why is “Stepping on the cable” a mistake?
This blocks free travel.
Cable Hip Adduction: why is “Knee flexion” a mistake?
The resistance lever changes during the repetition.
Cable Hip Adduction: why is “Fast outward return” a mistake?
Control of the outward phase is lost.
What should I focus on when doing Cable Hip Adduction?
Do not cuff the outer leg. Keep the supporting foot clear of the cable line. Do not shorten the working leg by bending its knee. Do not lean your hip toward the machine. Do not turn the inward pull into a kick. Keep the stack suspended at the start.
Related exercises
- 45-degree Back Extension
- Back Squat
- Banded Lateral Walk
- Barbell Hip Thrust
- Bodyweight Forward Lunge
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.