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Hips and adductors

Cable Hip Adduction

The Cable Hip Adduction is a strength exercise on a cable machine for your adductors. Share of the load in the Zulta muscle model: adductors 76%, hip flexors 6% and hamstrings (semitendinosus/-membranosus) 6%.

Also known as: standing cable hip adduction

Level: BeginnerEquipment: CableSingle-joint (isolation)Unilateral: one arm or leg at a time
Cable Hip Adduction demonstration

How to do it

  1. Set a pulley to the lowest position and strap an ankle cuff around the ankle of your inside leg.
  2. Stand side-on to the machine with the working leg nearest to it and step away until the cable is taut.
  3. Hold the frame with your inside hand and let the working leg drift out toward the machine.
  4. Pull the straight working leg in toward and slightly across the front of the standing leg.
  5. Pause, then let the leg return out toward the machine under control.

Tips

  • Keep the working leg straight and the toes pointing forward.
  • Stand tall and keep the pelvis level throughout.

Common mistakes

  • Leaning the torso toward the machine to pull the leg in.
  • Letting the cable yank the leg out wide.
  • Bending the working knee to shorten the lever.

Muscles worked by the Cable Hip Adduction

  • Adductors Primary76%
  • Hip flexors Minor6%
  • Hamstrings (semitendinosus/-membranosus) Stabilizer6%
  • Gluteus medius Stabilizer5%
  • Obliques Stabilizer4%
  • Upper abs Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Pulling the leg toward the midline isolates the adductor group; pectineus and gracilis assist as hip flexor and knee flexor.

Cable Hip Adduction alternatives

Same equipment

Different equipment

No equipment

Make it harder

Similar exercises

Frequently asked questions

What muscles does the Cable Hip Adduction work?

Mainly the adductors.

Is the Cable Hip Adduction good for beginners?

Yes. The Cable Hip Adduction is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Cable Hip Adduction?

For example the Adductor Machine, Multi Hip Adduction and Lying Hip Adduction. They train mostly the same muscles, some with different equipment.

How do you make the Cable Hip Adduction harder?

Add weight or reps, or move on to the Copenhagen Adduction.

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