At a glance
| Equipment | Cable |
|---|---|
| Experience level | Beginner |
| Movement pattern | Hip adduction |
| Primary muscle | Adductors |
| Also works | Glute Med, Deep Core |
The movement, step by step.
- Attach an ankle cuff to a low pulley and stand side-on with the working leg nearest the machine. Hold a stable support.
- Step away until the cable is lightly tensioned and shift your weight onto the free leg with a soft knee.
- Draw the cuffed leg inward and slightly across the front of the standing leg, keeping pelvis and torso level.
- Return slowly toward the machine within a comfortable hip range. Finish the set and change sides.
Technique cues
- Point the knee and toes mostly forward.
- Keep the movement at the hip.
- Use a light load and a slow return.
Common mistakes
- Leaning the whole torso sideways to move the cuff.
- Swinging rapidly across the body and losing pelvic control.
Watch & learn
Professional demonstrations, opened on YouTube.
- Hip Adduction — KeiserFitness.
- Synrgy Cable Hip Adduction | Life Fitness / Hammer Strength — Life FitnessTraining.
Alternatives
Log it in Club 1000 Plus
In the app, Learn on a workout opens this same guide for Cable - Hip Adduction, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.