FitCi
Cable Hip Adduction is an isolation exercise for the legs: one joint works, so it comes after the compound lifts to finish the target muscle. Secondary muscles: glutes, core. Equipment: cable. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Strap the cuff to your ankle and stand sideways to the machine, cabled leg closest to it
- Hold the machine for balance
- Sweep the cabled leg inward past your body's midline
- Hold the inner-thigh squeeze for one second
- Open the leg back to the start under control; finish the reps, then switch sides
Coaching tip
Keep your torso still; the movement should be purely the leg sweeping toward the midline.
Caution
Skip this move or ask a professional first if you have pain or an injury in: hip. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Bodyweight Squat, Wall Sit
- Same muscle, different equipment: Barbell Back Squat, Front Squat, Goblet Squat
More legs exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.