Cable Hip Adduction being performed with proper form

How to do a Cable Hip Adduction

Reviewed by Jim Parker, CPT, B.A. Kinesiology

Sets Logged
169,159
Popularity Rank
442nd
Difficulty
Beginner
Adductors Strength
83 mSCORE 2nd
Equipment Required

Workouts with Cable Hip Adduction

    Target muscles worked

    Primary Muscles
    Adductors
    Secondary Muscles
    None

    Instructions for Proper Form

    This exercise is a cable variation of Standing Hip Adduction. The use of a cable machine allows for greater resistance as well as giving you more control over the exact direction your resistance is coming from. This exercise can help improve lower body strength and hip stability.

    1. Position the cable to its lowest setting, strap the ankle attachment and position the strap so the cable attached to the outer ankle.
    2. Stand perpendicular to the cable with your feet together.
    3. Move your leg across your body in front of the outside leg holding onto something safe for balance.
    4. Control the movement back to the starting position and repeat.

    Tips & FAQs

    • Cable Hip Adduction is also known as:

      • Cable Adductors
      • Cable Leg Adduction
      • Cable Leg Adductors
      • Cable Machine Hip Adduction

    Weight & 1 Rep Max Calculator

    Average Cable Hip Adduction standards by male, female, weight, age and height

    Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

    • beginner
      8
      reps
      20
      lbs
      1 Rep Max
      25
      lbs
    • intermediate
      8
      reps
      25
      lbs
      30
      lbs
    • advanced
      8
      reps
      30
      lbs
      40
      lbs

    Enter your stats to calculate your Reps & Weight

    How is this calculated?

    Alternatives & Variations to Cable Hip Adduction

    Filter By

    1. 1. Machine Hip Adductor

      Photo of Machine Hip Adductor being performed
      96.9 mSCORESWAPPED 9,600 TIMES

      An isolation exercise targeting the adductors. The use of a machine restricts your range of motion, and forces you to move the weight along a set path. This helps add stability to the movement allowing you to focus your efforts on exertion rather than stability.

    2. 2. Standing Hip Adduction

      Photo of Standing Hip Adduction being performed
      61.4 mSCORESWAPPED 1,231 TIMES

      This isolation exercise primarily targets the adductors. By targeting each side individually, you can more easily identify and address imbalances between sides. This exercise can help improve lower body strength and hip stability.

    3. 3. Machine Hip Abductor

      Photo of Machine Hip Abductor being performed
      96.7 mSCORESWAPPED 432 TIMES

      This isolation exercise primarily targets your abductors. The use of a machine helps you move the weight along a set path, as well as adding stability to the movement. This stability allows you to focus more on exertion than stabilizing the movement.

    4. 4. Loop Band Standing Hip Adduction

      Photo of Loop Band Standing Hip Adduction being performed
      50.7 mSCORESWAPPED 410 TIMES

      This exercise is a loop band variation of the Standing Hip Adduction. The loop band allows for greater resistance than the bodyweight variation. This exercise primarily targets the adductors, and is an effective way to help improve lower body strength and hip stability.

    5. 5. Lateral Bound

      Photo of Lateral Bound being performed
      61.9 mSCORESWAPPED 387 TIMES

      This explosive plyometric exercise is a lateral variation of the bound. This exercise can help improve lateral explosiveness, lower body strength, and balance. This exercise primarily targets the lower body muscles.

    6. 6. Lateral Box Jump

      Photo of Lateral Box Jump being performed
      71.6 mSCORESWAPPED 254 TIMES

      An explosive compound exercise focusing on lateral power and agility. This exercise targets the lower body muscles, particularly the glutes, quadriceps, and calves, while also improving coordination and balance.

    7. 7. Lateral Lunge Stretch

      Photo of Lateral Lunge Stretch being performed
      3.8 mSCORESWAPPED 210 TIMES

      Lateral Lunge Stretch is a mobility exercise that targets your hip flexors, adductors (inner thighs), and hamstrings. By stepping to the side and lowering your hips, you can deeply stretch these muscle groups. This exercise helps to improve flexibility and range of motion in your lower body, making it a great addition to warm-ups or cooldowns.

    8. 8. Medicine Ball Side Lunge

      Photo of Medicine Ball Side Lunge being performed
      77.9 mSCORESWAPPED 176 TIMES

      This lunge variation adds a medicine ball to increase resistance and improve balance. Targeting the quads, glutes, and core, it also engages the obliques as you lunge sideways, offering a more comprehensive lower body workout than standard lunges.

    9. 9. Cable Hip Abduction

      Photo of Cable Hip Abduction being performed
      28.8 mSCORESWAPPED 168 TIMES

      Cable Hip Abduction is an isolation exercise that primarily targets the glutes and hip abductors. By using a cable machine, you can maintain consistent tension on the muscles throughout the range of motion, leading to effective muscle activation. This exercise is great for improving hip stability and strength, which can translate to better performance in compound lower body exercises and enhance overall balance.

    10. 10. Butterfly Stretch

      Photo of Butterfly Stretch being performed
      3 mSCORESWAPPED 153 TIMES

      Butterfly Stretch is an essential flexibility exercise that targets the inner thighs, groin, and lower back. By sitting upright with your feet together and knees bent outwards, you gently press your knees toward the ground. This stretch helps improve hip mobility and can alleviate tension in the lower back. It’s excellent for maintaining flexibility and reducing the risk of injury.