Legs · Cable machine
Cable Hip Adduction
Cable hip adduction is an isolation exercise designed to target the adductor group along the inner thigh. It builds hip joint stability and is best positioned toward the end of a leg workout or during an athletic groin-conditioning routine.
- Muscles
- Legs
- Equipment
- Cable machine
- Type
- Strength
- Animation
- Men and women
How to do it
- Attach an ankle strap to a low cable pulley and then to your ankle.
- Stand side-on to the machine, keeping the leg with the strap closest to it.
- Keep your standing leg slightly bent and your body upright.
- Inhale and brace your core. Move the strapped leg across the front of your body, engaging the inner thigh muscles.
- Keep your movement controlled, focusing on the adduction motion.
- Exhale as you slowly return your leg to the starting position, controlling the resistance.
- Repeat for the desired number of reps before switching legs.
Common mistakes
- Swinging the torso to move the cable: relying on momentum relieves tension from the adductors and transfers sheer stress to the lumbar spine.
- Locking out the standing knee: an entirely rigid support leg places undue pressure on the joint capsule and makes balance harder to maintain.
- Letting the weight stack crash back: losing control during the eccentric return skips half of the repetition and risks pulling groin tendons.
Tips
- Hold firmly onto the cable frame to keep the pelvis level and prevent rotational movement.
- Keep the foot of the moving leg pointing straight ahead rather than flaring the toes outward.
- Pause for a deliberate one-second hold at the end of the inward stroke directly in front of the support leg.
Sets and reps
Perform 3 to 4 sets of 12 to 20 controlled repetitions per leg, resting 45 to 60 seconds between sides. Use moderate loads that emphasize muscular endurance and strict control over maximum resistance.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
What can replace cable hip adductions if no cable machine is available?
You can achieve a similar stimulus using a looped resistance band anchored to a sturdy post, or by performing Copenhagen side planks.
Does this exercise help reduce groin strain risks in field sports?
Strengthening the adductors through a controlled range of motion reinforces lateral hip stability; however, if sharp pain occurs at any point, stop immediately and consult a healthcare professional.
