How to do a Cable Hip Adduction
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About this exercise
- Sets Logged
- 169,159
- Popularity Rank
- 442nd
- Difficulty
- Beginner
- Adductors Strength
- 83 mSCORE 2nd
- Equipment Required
Workouts with Cable Hip Adduction
Target muscles worked
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.
- Position the cable to its lowest setting, strap the ankle attachment and position the strap so the cable attached to the outer ankle.
- Stand perpendicular to the cable with your feet together.
- Move your leg across your body in front of the outside leg holding onto something safe for balance.
- 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.
- beginner8reps20lbs1 Rep Max25lbs
- intermediate8reps25lbs30lbs
- advanced8reps30lbs40lbs
Enter your stats to calculate your Reps & Weight
Alternatives & Variations to Cable Hip Adduction
1. Machine Hip Adductor
96.9 mSCORESWAPPED 9,600 TIMESAn 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. Standing Hip Adduction
61.4 mSCORESWAPPED 1,231 TIMESThis 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.
- Intermediate
- Adductors
3. Machine Hip Abductor
96.7 mSCORESWAPPED 432 TIMESThis 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. Loop Band Standing Hip Adduction
50.7 mSCORESWAPPED 410 TIMESThis 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. Lateral Bound
61.9 mSCORESWAPPED 387 TIMESThis 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. Lateral Box Jump
71.6 mSCORESWAPPED 254 TIMESAn 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. Lateral Lunge Stretch
3.8 mSCORESWAPPED 210 TIMESLateral 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. Medicine Ball Side Lunge
77.9 mSCORESWAPPED 176 TIMESThis 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. Cable Hip Abduction
28.8 mSCORESWAPPED 168 TIMESCable 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. Butterfly Stretch
3 mSCORESWAPPED 153 TIMESButterfly 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.