Cable Hip Adduction (Hips)

The cable hip adduction is an effective isolation exercise for the inner hips which builds strength and muscle in the adductors responsible for rotation of the hip joint. Now, it’s more of an accessory exercise which helps with larger movements like the squat, deadlift and lunge.

Accessory exercises are necessary for optimal performance as they aid the primary movers like an added boost because all muscles work together to perform a lift. Therefore, don’t neglect the smaller muscles because you could be missing out on gains. So, next time you’re at the gym, try the cable hip adduction and stay consistent to see results.

In this Exercise

• Target Muscle Groups: Adductor Magnus, Adductor Longus, Adductor Brevis
• Type: Strength
• Mechanics: Isolation
• Equipment: Cables
• Difficulty: Beginner

Exercise Instructions

1. You’ll need to set up two cable pulleys at the bottom and attach ankle straps.
2. Stand close to one pulley and attach a strap to the leg closest to the pulley.
3. Then walk over to the other side and hold the pulley bar with the arm opposite of the working leg to keep your body in place.
4. Inhale and keep your legs straight while you lift the leg with the ankle attachment up in the air and away from your body sideways.
5. Exhale and slowly bring your leg back down against the resistance, and cross it in front of the non-working leg.
6. Hold for a couple of seconds.
7. Repeat for the desired number of reps.
8. Repeat the exercise with your opposite leg.

Variations & Tips

• You can use a hip adductor machine to target the same muscles.
• Keep your posture upright and legs straight during the movement.
• Use light weight to start and don’t go too heavy to where you cannot stabilize your body.
• The cable hip adduction is a great inner thigh exercise for building muscles and strength in the adductors of the upper legs.

Watch: How to do the cable hip adduction