Cable Hip Adduction

A beginner strength exercise for the quads, done with a cable.

Main muscles: Quads
Equipment: Cable
Level: Beginner
Type: Isolation
Movement: Pull

How to do the Cable Hip Adduction

Stand in front of a low pulley facing forward with one leg next to the pulley and the other one away.
Attach the ankle cuff to the cable and also to the ankle of the leg that is next to the pulley.
Now step out and away from the stack with a wide stance and grasp the bar of the pulley system.
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.
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.
Slowly return to the starting position as you breathe in.
Repeat for the recommended amount of repetitions and then repeat the same movement with the opposite leg.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Cable Hip Adduction

Questions

What muscles does the Cable Hip Adduction work?

Mainly the quads.

Is the Cable Hip Adduction good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Cable Hip Adduction?

Good alternatives that train the quads: Cable Deadlifts, Band Hip Adductions, Leg Extensions or Single-Leg Leg Extension.

How many sets and reps of the Cable Hip Adduction should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).