Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredCable
  • MechanicsIsolation
  • Force TypeN/A
  • Experience LevelBeginner
  • Secondary Muscles
    Glutes, Hamstrings
Target Muscle Group


Adductors Muscle Anatomy Diagram

Cable Hip Adduction Instructions

  1. Set up for the cable hip adduction by attaching an ankle strap (if one is not available, a single handle may suffice) to the low pulley of a cable pulley machine and set your desired weight on the stack.
  2. Attach the ankle strap to your left ankle and stand up straight with your feet close together with your left foot closest to the machine.  
  3. You can use your left arm to hold onto the machine for stability. You are now in the staring position.
  4. Begin the movement by lifting your left foot off the floor to take the weight off the rack.
  5. Keep your leg as straight as possible and begin slowly moving it across your body until your ankle passes your standing leg.
  6. Pause for a moment and then slowly reverse the movement and bring your leg back to the starting position.  
  7. Repeat for the desired amount of reps.  
  8. Turn around, attach the the strap to your right ankle and then repeat with your right leg.

​Exercise Tips:

  1. Stand up straight and focus on moving only at the hip. Keep your torso as still as possible.
  2. You can eventually begin to increase the range of motion by standing further and further away from the machine. This will require a good deal of balance as you won't be able to hold onto the machine.