PlanWorkouts

Exercise 0168 · REF hBGWILP

Cable Hip Adduction exercise animation

Cable Hip Adduction

Category
Upper Legs
Equipment
Cable
Target
Adductors

Cable hip adduction isolates the inner thigh muscles in a way almost nothing else in a standard gym does, since most lower-body compound lifts train the adductors only as stabilizers rather than primary movers. It's a useful addition for anyone doing lateral or rotational sports, where inner-thigh strength directly affects change-of-direction ability. Standing tall and moving slowly keeps the hip doing the work instead of the torso swinging to help.

How to Do the Cable Hip Adduction

  1. Attach the ankle cuff to your ankle and stand facing the cable machine.
  2. Position yourself far enough away from the machine so that there is tension on the cable.
  3. Place your hands on the machine for support.
  4. Keeping your leg straight, slowly move your leg across your body towards the midline.
  5. Pause for a moment at the end of the movement, then slowly return to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Cable Hip Adduction primarily targets the Adductors, with Glutes as the primary synergist muscle group, along with the Quadriceps.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Adductors Exercises

Assisted Side Lying Adductor Stretch Assisted Side Lying Adductor Stretch Assisted · Adductors Butterfly Yoga Pose Butterfly Yoga Pose Body Weight · Adductors Lever Seated Hip Adduction Lever Seated Hip Adduction Leverage Machine · Adductors Side Lying Hip Adduction (male) Side Lying Hip Adduction (male) Body Weight · Adductors Side Plank Hip Adduction Side Plank Hip Adduction Body Weight · Adductors

Equipment Alternatives

Don't have cable? These target the same adductors with different equipment.

Butterfly Yoga Pose Butterfly Yoga Pose Body Weight · Adductors Assisted Side Lying Adductor Stretch Assisted Side Lying Adductor Stretch Assisted · Adductors Lever Seated Hip Adduction Lever Seated Hip Adduction Leverage Machine · Adductors

FAQ

What muscles does the Cable Hip Adduction work?
The Cable Hip Adduction primarily targets the adductors, with the glutes and quadriceps assisting.
What equipment do I need for the Cable Hip Adduction?
The Cable Hip Adduction is done with a cable.
What's a good alternative to the Cable Hip Adduction?
If you don't have access to a cable, the Butterfly Yoga Pose targets the same adductors using body weight instead.