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Cable Hip Adduction

Cable Hip Adduction is a beginner isolation cable exercise that mainly works your quads.

💪 Quads🏋️ Cable📈 Beginner🔗 Isolation🎯 3 sets of 10-15 reps
Cable Hip Adduction: starting position
Starting position
Cable Hip Adduction: end position
End position

How to do the cable hip adduction

  1. Stand in front of a low pulley facing forward with one leg next to the pulley and the other one away.
  2. Attach the ankle cuff to the cable and also to the ankle of the leg that is next to the pulley.
  3. Now step out and away from the stack with a wide stance and grasp the bar of the pulley system.
  4. Stand on the foot that does not have the ankle cuff (the far foot) and allow the leg with the cuff to be pulled towards the low pulley. This will be your starting position.
  5. Now perform the movement by moving the leg with the ankle cuff in front of the far leg by using the inner thighs to abduct the hip. Breathe out during this portion of the movement.
  6. Slowly return to the starting position as you breathe in.
  7. Repeat for the recommended amount of repetitions and then repeat the same movement with the opposite leg.

Muscles worked

Primary: Quads

Sets and reps

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

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Cable Hip Adduction alternatives

Exercises that train the same main muscle, including options with other equipment.

Leg ExtensionMachine · BeginnerSquatBarbell · BeginnerGoblet SquatDumbbell · BeginnerBodyweight SquatBodyweight · BeginnerCable DeadliftsCable · BeginnerWeighted SquatOther · Intermediate

FAQ

What muscles does the cable hip adduction work?

It mainly works your quads.

How many sets and reps of cable hip adduction should I do?

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

Is the cable hip adduction good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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