Cable Hip Adduction
The Cable Hip Adduction primarily works the Adductor Longus, Adductor Magnus, Gracilis, with secondary activation of the Gluteus Maximus, Gracilis, Pectineus and stabilizer support from the Rectus Abdominis. It is a cable isolation exercise at beginner difficulty.
The Cable Hip Adduction is an beginner isolation exercise performed with cable, following a flexion movement pattern. It primarily targets the Adductor Longus, Adductor Magnus, Gracilis, with secondary engagement of the Gluteus Maximus, Gracilis, Pectineus. As a unilateral push, each side is trained independently for balanced development.
Stand perpendicular to a cable machine and adduct your hip, bringing your leg in front of your body.
| Equipment | Cable |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Flexion |
| Force | Push |
| Laterality | Unilateral |
| Primary | Adductor Longus, Adductor Magnus, Gracilis |
| Secondary | Gluteus Maximus, Gracilis, Pectineus |
Muscles Worked
The Adductor Longus, Adductor Magnus, and Gracilis are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Gluteus Maximus, Gracilis, and Pectineus act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Rectus Abdominis act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Adductor Longus (adductors)
- Primary Muscle Adductor Magnus (adductors)
- Primary Muscle Gracilis (adductors)
Secondary Muscles
- Secondary Muscle Gluteus Maximus (glutes)
- Secondary Muscle Gracilis (adductors)
- Secondary Muscle Pectineus (adductors)
Stabilizer Muscles
- Stabilizer Muscle Rectus Abdominis (core)
How to Perform
Preparation
- Stand in front of low pulley facing to one side.
- Attach cable cuff to near ankle.
- Step out away from stack with wide stance and grasp ballet bar.
- Stand on far foot and allow near leg to be Pulled toward low pulley.
Execution
- Move near leg just in front of far leg by abduction hip.
- Return and repeat.
- Turn around and continue with opposite leg.
Comments
- Notice cable pulley in use is out of view to left.
- Exerciser is holding on to ballet bar above opposite cable pulley, not in use.
- SeeSpot Reduction Myth.
Tips & Common Mistakes
- Control the eccentric phase — the lowering portion drives significant muscle development.
- Avoid momentum; focus on feeling the target muscle work through the full range.
- Full range at both ends maximizes stretch at the bottom and contraction at the top.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Adductor Longus, Adductor Magnus, Gracilis) and can be substituted based on your equipment or variation preferences.
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