At a glance
- Main muscle
- Adductors
- Equipment
- Cable
- Rep range in Mitta
- 10 to 15 reps
- Skill level
- Beginner
- How tiring
- Low
- One side at a time
- Yes
- Weight step in Mitta
- 1.25 kg
How to do it
- Ankle strap on the low cable, standing leg further from the post.
- Pull your leg across in front of your standing leg.
- Return slowly until you feel the stretch on the inside.
Pick a weight you can lift for 10 to 15 reps with good form, and stop each set with a few reps left in the tank. Do the same number of reps on both sides, starting with your weaker side.
Why rating B
Constant tension and a good stretch, but standing on one leg makes it less stable and harder to load heavily than the machine. A good alternative if your gym has no adductor machine.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Hip Adduction Machine · Machine · rating A
- Copenhagen Adduction · Bodyweight · rating A
- Copenhagen Plank · Bodyweight · rating B
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the cable hip adduction.
Let Mitta set the weight.
Mitta plans the cable hip adduction with a weight and rep target for every set, worked out from your last sessions.
Questions about the
cable hip adduction
What muscles does the cable hip adduction work?
The cable hip adduction mainly trains your adductors.
How many reps of the cable hip adduction should I do?
Mitta plans the cable hip adduction at 10 to 15 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the cable hip adduction?
Good alternatives that train the same muscle are the hip adduction machine, Copenhagen adduction and Copenhagen plank.
Is the cable hip adduction good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the cable hip adduction have rating B?
Constant tension and a good stretch, but standing on one leg makes it less stable and harder to load heavily than the machine. A good alternative if your gym has no adductor machine.