Cable Hip Adduction

Cable Hip Adduction is a beginner-level isolation in the strength category that primarily works the quads. It is performed with cable.

How to do it

1. 1Stand in front of a low pulley facing forward with one leg next to the pulley and the other one away.
2. 2Attach the ankle cuff to the cable and also to the ankle of the leg that is next to the pulley.
3. 3Now step out and away from the stack with a wide stance and grasp the bar of the pulley system.
4. 4Stand 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. 5Now 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. 6Slowly return to the starting position as you breathe in.
7. 7Repeat for the recommended amount of repetitions and then repeat the same movement with the opposite leg.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Add load only once you complete all reps with good form — progressive overload.
• •Initiate the pull from the target muscle rather than jerking with body momentum.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.