Cable Hip Adduction
The Cable Hip Adduction isolates the Quadriceps through a controlled range of motion. This beginner-level cable exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The quadriceps handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.
How to Cable Hip Adduction
- 1
Stand in front of a low pulley facing forward with one leg next to the pulley and the other one away.
- 2
Attach the ankle cuff to the cable and also to the ankle of the leg that is next to the pulley.
- 3
Now step out and away from the stack with a wide stance and grasp the bar of the pulley system.
- 4
Stand on the foot that does not have the ankle cuff (the far foot) and allow the leg with the cuff to be pulled towards the low pulley. This will be your starting position.
- 5
Now perform the movement by moving the leg with the ankle cuff in front of the far leg by using the inner thighs to abduct the hip. Breathe out during this portion of the movement.
- 6
Slowly return to the starting position as you breathe in.
- 7
Repeat for the recommended amount of repetitions and then repeat the same movement with the opposite leg.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Stand far enough from the pulley to maintain constant tension at every point in the range of motion.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Cable Hip Adduction work?
The Cable Hip Adduction primarily targets the Quadriceps. It's an effective isolation exercise for building quadriceps strength.
Is the Cable Hip Adduction good for beginners?
Yes, the Cable Hip Adduction is suitable for beginners. Start with light weight to master the 7-step form before adding load.
What equipment do I need for the Cable Hip Adduction?
You need cable to perform the Cable Hip Adduction. Most commercial gyms will have this available.
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