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  • Inner thighs
  • Cable
  • Beginner

Cable hip adduction

The cable hip adduction works your inner thighs. Start with 2 to 3 sets of 10 to 15 reps per side, stopping with about 3 reps in reserve. To build muscle, do 2 to 4 sets of 12 to 20 reps per side.

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Video on the way

We film every move with real women. Until then, follow the steps and the 3 tips.

  1. Tip 1Torso upright, no leaning
  2. Tip 2Cross slightly in front
  3. Tip 3Return slowly

Where you should feel it

In the inner thigh of the leg attached to the cable. Your standing leg and the side of your hip work to keep you balanced.

Main muscles
Adductors (longus, brevis, pectineus and gracilis); adductor magnus

How to do it

  1. Attach an ankle strap to the low cable and to your inside ankle, stand side-on to the machine and hold the frame.

  2. Step away until the cable pulls that leg out toward the machine, standing leg firm and torso upright.

  3. Pull the strapped leg in toward the other one, crossing slightly in front of it.

  4. Return slowly until the leg moves out again. Finish all reps, then switch sides.

Common mistakes

  • Mistake

    Leaning your torso to pull the leg in.

    How to fix it

    Stand tall, holding the frame. If your torso has to help, lower the weight.

  • Mistake

    Letting the cable yank your leg back out.

    How to fix it

    Take 2 seconds to let the leg back out, under control.

  • Mistake

    Turning your foot and hips during the movement.

    How to fix it

    Toes facing forward and hips still from start to finish.

Sets and reps for your goal

GoalSetsRepsReps in reserveRest
Getting started2 to 310 to 15 per side330 to 60 s
Muscle and definition2 to 412 to 20 per side1 to 230 to 60 s

Reps in reserve: how many more reps you could still do with good form when you end the set.

Variations

Same movement, other equipment

  • Hip adduction machine

    Seated, both legs squeeze together against the pads.

  • Resistance band

    A band anchored low on something sturdy, with the same standing movement.

At home or with more support

  • At home: side-lying adduction

    Lying on your side with your top leg crossed in front, lift your bottom leg a few inches, with or without an ankle weight.

  • Prefer more stability? Hip adduction machine

    Prefer sitting instead of balancing on one leg? On the adduction machine, your back rests on the pad.

Taken? Swap it for one of these

They work the same main muscle.

Keep exploring

Sources

  • Sets and reps

    Currier BS, D'Souza AC, et al. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Med Sci Sports Exerc. 2026;58(4):851-872.

    Full textPubMedDOI

  • Variations

    Haugen ME, Vårvik FT, et al. Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance - a systematic review and meta-analysis. BMC Sports Sci Med Rehabil. 2023;15(1):103.

    Full textPubMedDOI

Review

Draft. This guide is waiting for review by a certified strength and conditioning professional.

Updated October 31, 2026