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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Cable Hip Adduction
GlutesBeginner

Cable Hip Adduction

A standing exercise pulling one leg across the body against a low cable attached at the ankle. It trains the adductors.

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Primary muscles

  • Adductors

Secondary muscles

  • Hip Flexors
Sets
3
Reps
12–15 per side
Rest
45–60s

How to perform

Cable Hip Adduction movement

Main muscles working (thicker lines)

Starting position

Attach an ankle strap to a low pulley and stand side-on with the strap on the inside ankle, holding the frame for balance.

  1. 1

    Let the cable pull the working leg slightly out to the side.

  2. 2

    Pull the leg across in front of your standing leg.

  3. 3

    Pause briefly.

  4. 4

    Return slowly and repeat, then switch sides.

Breathing: Exhale as you pull across, inhale as you return.

Coaching tips

  • Stand tall

  • Squeeze the inner thigh

  • Slow return

Common mistakes

  • Twisting the torso

  • Swinging the leg

  • Load too heavy

Safety notes

  • Hold the machine for balance and keep the load light to start.

Details

Body parts
Hips · Lower Body
Equipment
Cable
Movement
Isolation
Exercise type
Isolation
Training goals
Muscle Growth · General Fitness

Sets, reps and rest are general guidance — adjust to your goals and experience.

Alternatives

  • Hip Adduction MachineBeginner→

Similar Exercises

  • Resistance Band Hip AdductionBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.