How to do the Cable Hip Adduction
Stand in front of a low pulley facing forward with one leg next to the pulley and the other one away.
Attach the ankle cuff to the cable and also to the ankle of the leg that is next to the pulley.
Now step out and away from the stack with a wide stance and grasp the bar of the pulley system.
Stand 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.
Now 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.
Slowly return to the starting position as you breathe in.
Repeat for the recommended amount of repetitions and then repeat the same movement with the opposite leg.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Your inner thighs pull the legs together and help you out of the bottom of a squat. The adductor machine, Copenhagen planks and wide squats train them.
Alternatives
Same muscles, similar movement: swap in one of these if the Cable Hip Adduction doesn’t suit your gym or your joints.
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