Legs · Adduction
Cable Hip Adduction
The Cable Hip Adduction mainly trains your adductors.
One cable
Wrist/ankle cuff
Stable
How to do it
- Side-on to the machine, one big step away
- Hold on to the tower, inside leg pulls the cable
- Sweep your straight leg across in front of your standing leg
- Return slowly into the stretch: then switch sides
Coach’s tip
Strong adductors protect the groin: important for anyone who runs or plays ball sports. Your torso stays still; if it starts to sway, it’s too heavy.
Setup
Pulley
Pulley at the bottom
Grip
Cuff on the inside ankle
Load
One cable
You need
Wrist/ankle cuff
Stability
A bench, the floor or the frame takes the counterforce, or the cable pulls straight up or down. Good for heavy sets.
Alternatives
Other exercises for the same movement (adduction). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Cable Hip Adduction work?
Mainly the adductors.
How do I set up the cable machine for the Cable Hip Adduction?
Pulley: Pulley at the bottom. Grip: Cuff on the inside ankle. You also need: Wrist/ankle cuff.
What can I do instead of the Cable Hip Adduction?
For the same movement: Cable Belt Squat, Lying Leg Curl and Belt Calf Raise. In DCFT you swap with one tap.
DCFT
The Cable Hip Adduction in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.