Exercise guide
Cable Hip Adduction
- Beginner
- Isolation
- Rep-based
- Lower legs
This unilateral isolation exercise targets the adductors (inner thighs) using a cable machine to provide constant tension throughout the entire range of motion.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Attach an ankle strap to a low cable pulley and secure it to the ankle of the leg closest to the machine.
- Stand sideways to the cable stack with your feet hip-width apart and hold the machine frame for stability.
- Step away from the machine until there is tension on the cable, keeping your standing leg slightly bent.
How to do it
- Exhale as you pull your strapped leg across the front of your body in a smooth, controlled arc.
- Squeeze your inner thigh at the peak of the movement when your working leg has crossed the midline of your body.
- Inhale and slowly return the leg to the starting position, resisting the pull of the cable to maintain control.
- Complete all reps on one side before switching the strap to the other ankle.
Form checklist
- Keep your torso upright and avoid leaning toward or away from the machine.
- Ensure your toes are pointing forward throughout the entire movement, not upward.
- Maintain a slight bend in both knees to protect the joints.
- Keep your hips square and facing forward; do not let your pelvis rotate.
Pro tips
- Focus on the 'squeeze' at the end of the range of motion to maximize adductor recruitment.
- Slow down the eccentric (returning) phase to three seconds to increase time under tension.
- Imagine pulling your heel toward the opposite wall rather than just moving your foot.
Make it harder
- Perform the exercise without holding onto the machine to challenge your core stability and balance.
- Stand on a small aerobic step with your non-working leg to allow for a greater range of motion as the working leg crosses over.
Frequently asked
- What muscles does the cable hip adduction work?
- The cable hip adduction primarily targets the adductors, and also works the glutes as secondary muscles.
- What equipment do you need for the cable hip adduction?
- The cable hip adduction uses cable.
- Is the cable hip adduction good for beginners?
- Yes. The cable hip adduction is a beginner-friendly movement and a strong foundation to build on.