- EquipmentCable
- PatternIsolation
- Reps12 to 25 reps
- Joint loadNone flagged
- One side at a time
Attach an ankle cuff to a low cable and put it on the leg nearer the machine. Stand side-on, holding the machine for balance.
First cueKeep the torso upright.
How to do the Cable Hip Adduction
Set up. Attach an ankle cuff to a low cable and put it on the leg nearer the machine. Stand side-on, holding the machine for balance.
- Pull the cuffed leg across in front of your standing leg.
- Pause briefly.
- Return under control.
- Finish the set and switch legs.
Form cues
- Keep the torso upright.
- Keep the leg nearly straight.
- Control the return.
Common mistakes
- Twisting the hips.
- Letting the cable yank the leg out.
Muscles worked
Main target: Adductors. The adductors line the inner thigh. They draw the leg in toward the body and help hold the hip and knee steady in a squat.
The catalog names no other muscle it works on the way.
Its other side: Abductors, in the inner and outer hip pattern.
What to pair it with
Movements that round out a workout with the Cable Hip Adduction, from the same catalog the StatBlockFit app logs.
- Hip Abduction Superset partner: it trains the other side of the inner and outer hip pattern, so the two can alternate.
- Hack Squat Same legs session: it trains the quads.
- Cable Romanian Deadlift Same legs session: it trains the hamstrings.
A complete workout around it
4 movements, the Cable Hip Adduction first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Cable Hip Adduction 3 × 12 to 25 reps
- Hip Abduction 3 × 12 to 25 reps
- Hack Squat 3 × 8 to 15 reps
- Cable Romanian Deadlift 3 × 8 to 15 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Cossack Squat
Bodyweight
Gym or cable swap
Adductor Machine
Machine
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Working weight and 1RM calculator
Enter a set you did: the weight, the reps and how many more reps you had left in you. The estimate is the formula the StatBlockFit app uses for its records, weight × (1 + (reps + reps in reserve) ÷ 30); above 12 reps it is rough.
Training zones
| Zone | Share of 1RM | Usual reps |
|---|---|---|
| Strength | 85 to 90 % | 3 to 6 |
| Muscle growth | 70 to 80 % | 6 to 12 |
| Endurance | 60 to 65 % | 15 to 20 |
A warm-up before the working sets: 50 % for 5, 70 % for 3 and 85 % for 1, each rounded down to a plate.
Common starting points, not a prescription: the right weight is the one you can lift with good form for the reps you planned.
Variations and preparation
A variation of: Adductor Machine.
Do before it: 90/90 Hip Switch (hip range).
Track it in StatBlockFit
In the StatBlockFit app the Cable Hip Adduction is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Cable Hip Adduction?
Set up: Attach an ankle cuff to a low cable and put it on the leg nearer the machine. Stand side-on, holding the machine for balance. Steps: 1. Pull the cuffed leg across in front of your standing leg. 2. Pause briefly. 3. Return under control. 4. Finish the set and switch legs. Form cues: Keep the torso upright. Keep the leg nearly straight. Control the return. Common mistakes: Twisting the hips. Letting the cable yank the leg out.
What muscles does the Cable Hip Adduction work?
It trains the adductors; the catalog names no other muscle it works on the way.
What can I do instead of the Cable Hip Adduction?
At home: Cossack Squat. In a gym: Adductor Machine. Each trains the same main muscle.
What should I pair the Cable Hip Adduction with?
Good partners in the same workout are Hip Abduction, Hack Squat and Cable Romanian Deadlift.
How heavy should the Cable Hip Adduction be?
Pick a weight you can lift for the planned reps with one or two left in reserve. As a common starting point, sets of 3 to 6 reps use about 85 to 90 percent of your one-rep max and sets of 6 to 12 reps about 70 to 80 percent; the calculator on this page does the arithmetic.