What muscles does the Cable Standing Hip Adduction work?

The Cable Standing Hip Adduction mainly works the adductors.

How many sets and reps of the Cable Standing Hip Adduction?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Cable Standing Hip Adduction?

Bodyweight Cossack Squat Hold, Butterfly Stretch, Copenhagen Adduction and Copenhagen Plank work the same main muscle.

Cable Standing Hip Adduction

Cuff a low pulley to the inside ankle and pull the leg across the midline against resistance.

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Demo video from YouTube, played in its own player.

Muscles worked: Adductors
Equipment: Cable
Movement: Legs

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Variations

The same movement with other equipment or a different angle.

Alternatives

Other exercises for the adductors, for when the cable is taken or you want a change.

Questions

What muscles does the Cable Standing Hip Adduction work?: The Cable Standing Hip Adduction mainly works the adductors.
What equipment do you need for the Cable Standing Hip Adduction?: A cable.
How many sets and reps of the Cable Standing Hip Adduction?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Cable Standing Hip Adduction?: Bodyweight Cossack Squat Hold, Butterfly Stretch, Copenhagen Adduction and Copenhagen Plank work the same main muscle.

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Coaches add the Cable Standing Hip Adduction to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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