Legs / Beginner / Isolation (single joint)

Cable Hip Adduction

A standing cable exercise that pulls the working leg across the body to train the inner-thigh adductors.

At a glance

Primary

Adductors

Secondary

Hip flexors, Abs

Equipment

Cable station

Movement pattern

Hip adduction

Level

Beginner

Type

Legs, Isolation (single joint), One side at a time

How to do it

1. Attach an ankle cuff to a low pulley and to the ankle nearer the machine.
2. Stand side-on to the stack, holding the frame for support, and let the cable pull the cuffed leg out to the side.
3. Keeping the leg straight, pull it in toward and slightly across the standing leg.
4. Return slowly to the start, then switch legs.

Tips

• Keep the torso upright; do not lean to create the motion.
• Move slowly in both directions.

Common mistakes

• ✗ Starting with the legs forced wide into a big stretch.

  Why it hurts: The adductors are loaded at full length, a common way to strain the groin.

  ✓ Instead: Set a starting width that feels like a light stretch and control both directions.

• ✗ Slamming the pads together.

  Why it hurts: Momentum replaces muscle work and jolts the groin attachments.

  ✓ Instead: Squeeze for a second at the middle and return slowly.

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