Hip Adduction Exercise

Hip Adduction is an isolation exercise that targets the hips and inner thighs.

Gyms have a variety of machines you can use to develop the hip and adductor muscles.

Hip Adduction exercise is beneficial for sports that require lateral movements, hip and adduction strength and flexibility such as soccer, tennis, martial arts, rugby, sprinting and basketball.

It is also used to rehab knee and hip injuries or as a post surgery exercise to slowly introduce circulation and mobility to the hip and knee.

This is a good exercise to prime the hip and adductor muscles before doing Squats, Deadlifts and Leg Presses especially the wide stance variety.

Hip Adduction How To

  • Put your right foot through the foot harness or ankle cable of a standing cable machine. Make sure it is properly secured.
  • Take a step to the left side of the machine to initiate cable tension. Bring your right foot slightly forward in front of your left foot. With your left hand grab the opposite station of the cable machine for balance. The toes of your right foot must be pointed upward.
  • Inhale then bring your right leg toward the cable weight stack; stop when you feel slight tension on your right hip.
  • Exhale then slowly and under control and using only your adductor muscles, pull your right leg to the left side crossing over your left leg.
  • You must feel tension on your adductor muscle during the pull and a contraction at the top of the movement. Imagine your right leg swinging like a pendulum.
  • At the top of the movement, hold the position for a count of “one” then slowly and under control bring it back toward the machine.
  • Repeat the movements until you have completed the targeted number of reps.
  • Once you are done with your right leg, repeat the same series of movements and rep range with your left leg.

Form and Technique

The adductor muscles are small. You do not need a lot of resistance to develop these muscles.

You must focus to make sure the pull is initiated by the adduction muscle only.

This is a movement that requires precise and deliberate movement. If you use body English to initiate the pull, you could injure your hip or adductor muscle.

The advantage of using a standing cable machine over the Seated Hip Adduction machine is that it is a closer approximation of how your hips and adductors work during functional activity. It will require more stability, balance and focus.

Variations: Duck Squats, Sumo Squat, Sumo Deadlift

Routine for Strength: 5 sets, AMRAP (30 secs rest between sets)

Routine for Muscle Gains: 5 sets, AMRAP (45-60 secs rest between sets)

How To Do Hip Adduction (Cable)