Cable Hip Adduction
Learn how to do the Cable Hip Adduction with proper form and technique. This cable exercise primarily targets your Adductors, with secondary emphasis on Glutes, Quadriceps.
How to Do the Cable Hip Adduction
Follow these steps to perform the Cable Hip Adduction with correct form:
- 1Attach the ankle cuff to your ankle and stand facing the cable machine.
- 2Position yourself far enough away from the machine so that there is tension on the cable.
- 3Place your hands on the machine for support.
- 4Keeping your leg straight, slowly move your leg across your body towards the midline.
- 5Pause for a moment at the end of the movement, then slowly return to the starting position.
- 6Repeat for the desired number of repetitions.
Cable Hip Adduction Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- cable
- Body Part
- upper legs
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Cable Hip Adduction?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Leg Day
Upper / Lower
Lower Day
Full Body
Any session
Bro Split
Leg Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Cable Hip Adduction work?
The Cable Hip Adduction primarily targets your Adductors. Secondary muscles worked include Glutes, Quadriceps. This makes it an effective exercise for developing your upper legs.
What equipment do I need for the Cable Hip Adduction?
The Cable Hip Adduction requires cable. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Cable Hip Adduction with proper form?
Start by Attach the ankle cuff to your ankle and stand facing the cable machine. Position yourself far enough away from the machine so that there is tension on the cable. Place your hands on the machine for support. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Cable Hip Adduction?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.
What are the best sets and reps for the Cable Hip Adduction?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Cable Hip Adduction best for?
The Cable Hip Adduction fits well into the following training splits: Push / Pull / Legs (Leg Day), Upper / Lower (Lower Day), Full Body (Any session), Bro Split (Leg Day). It is classified as a legs, lower movement.
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