Legs · Isolation
Cable Hip Adduction
Cable hip adduction is a standing exercise where you attach an ankle strap to a low cable and pull one leg across your body, towards and past the standing leg. It trains the adductor group of the inner thigh one side at a time, while the standing hip works to keep the pelvis level throughout.
Also known as: Standing cable hip adduction, Cable adduction, Cable inner thigh, Standing cable adductor
- Muscle group
- Legs
- Movement pattern
- Isolation
- Type
- Isolation
- Equipment
- Cable machine, Ankle strap
- Difficulty
- Beginner
What muscles does the cable hip adduction work?
Primary movers
- Adductor longus
- Adductor brevis
- Adductor magnus
Assisting muscles
- Gracilis
- Pectineus
- Gluteus medius (standing leg)
The adductors bring the thigh towards the midline of the body. Pulling the leg across against a cable isolates exactly that action, one side at a time.
Standing changes the job compared with the seated machine. The hip is extended rather than flexed, which is closer to how the adductors work when you sprint, cut or skate, and the adductor magnus and longus share the work differently as a result.
The cable pulls the leg out to the side at the start, so the adductors are loaded in a stretched position, then keeps tension on them as the leg crosses the body. That end range is something the seated machine cannot reach.
The standing leg is not resting. Its gluteus medius has to stop the pelvis tipping while the other leg moves, so cable adduction also trains single-leg hip stability.
How to do the cable hip adduction
Setup
- 1
Attach an ankle strap to a low cable pulley and fasten it to the ankle closest to the machine.
- 2
Stand side-on to the machine and step away until the cable pulls the strapped leg out to the side.
- 3
Hold the frame or a post with your near hand for balance.
- 4
Stand tall, brace your abs and keep a soft bend in the standing knee.
Execution
- 1
Pull the strapped leg in towards the standing leg, keeping it straight.
- 2
Continue until the foot crosses slightly in front of the standing foot.
- 3
Pause for a second and squeeze the inner thigh.
- 4
Let the leg return slowly out to the side until you feel a stretch.
- 5
Keep the torso upright and the hips level throughout.
- 6
Complete all reps on one side, then turn around and switch legs.
Common cable hip adduction mistakes
Leaning the torso
Tilting the body towards or away from the machine to swing the leg, which shifts work away from the adductors.
The fix: Stand tall and hold the support lightly. Only the working leg should move.
Swinging through the range
Using momentum to whip the leg across, which takes tension off the muscle and can strain the groin.
The fix: Move steadily in both directions and pause at the end of each rep.
Starting too wide too soon
Standing far from the machine so the leg is pulled into a deep stretch under load from the first rep.
The fix: Begin with a modest stretch and increase the range gradually over several sessions.
Turning the toes out
Rotating the leg outward so the hip flexors help pull it across.
The fix: Keep the toes pointing forward throughout the set.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Hypertrophy | 3 | 12–15 per side | Light to moderate, 1–2 RIR | 45–60 s |
| Groin resilience | 2–3 | 10–12 per side | Moderate, slow return | 60 s |
| Warm-up | 1–2 | 12–15 per side | Very light | 30 s |
Cable adduction is a useful accessory for field and court athletes, where groin strains are common, and for lifters whose squats would benefit from stronger adductors. Two to three sets of 12 to 15 per side after leg training is plenty. Pair it with cable hip abduction to train both sides of the hip in one setup.
Running the cable hip adduction in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlayCable Hip Adduction variations and alternatives
Hip Adductor Machine
EasierThe seated machine works both legs at once with full support and is easier to load heavily.
Cable Hip Abduction
AlternativeThe same ankle strap setup in the opposite direction, training the side glutes.
Copenhagen Plank
HarderA side plank with the top leg on a bench. One of the most demanding adductor exercises and widely used in sport.
Side-Lying Hip Adduction
EasierLying on your side and lifting the bottom leg is a simple bodyweight starting point.
Frequently asked questions
What muscles does cable hip adduction work?
The adductor longus, brevis and magnus, with the gracilis and pectineus assisting. These make up the inner thigh. The standing leg's glutes also work to keep the pelvis level.
Is cable adduction better than the adductor machine?
It is different rather than better. The cable version works one leg at a time in a standing position and reaches a longer range. The machine is more stable and easier to load. Both strengthen the adductors well.
Does cable hip adduction help prevent groin strains?
Stronger adductors are associated with fewer groin injuries in sports that involve sprinting and changing direction. Cable adduction is one practical way to build that strength, alongside exercises like the Copenhagen plank.
Which ankle should the strap go on?
The ankle closest to the machine. You then pull that leg away from the machine and across your body.
Will cable adduction tone my inner thighs?
It will strengthen and build the inner thigh muscles. It will not burn fat from that area specifically, since fat loss depends on overall diet and activity.
Hercules tracks every cable hip adduction you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play