Exercise · form guide
Hip Adduction (Cable or Machine)
- Primary muscle
- Adductor Magnus
- Also works
- Gracilis, Pectineus
- Equipment
- Cable or Adduction Machine
- Difficulty
- Beginner
Tempo
1-1-2-1
Adductors are part of the glute/groin chain — strong adductors prevent groin pulls and improve squat depth.
Sets & reps
General programming defaults by goal — not specific to this lift. Pick the row that matches yours.
| Goal | Sets | Reps | RPE | Rest |
|---|---|---|---|---|
| Strength | 4–6 | 3–5 | 8–9 | 3–5 min |
| Hypertrophy | 3–5 | 8–12 | 7–9 | 90–120 s |
| Endurance | 2–4 | 15–25 | 6–8 | 45–60 s |
Form
Cues
- Full ROM in both directions
- Slow eccentric
Common mistakes
- Using momentum / heavy weight
Injury notes
Mandatory for runners + soccer players.
Progression
Volume first. Add 2.5kg when 12 reps land easy.
Indian gym reality
Cable stations in most tier-2 and tier-3 Indian gyms sit at the back with one shared pulley — expect a queue during peak hours (7–9 am and 6–9 pm). Bring supersets or plan this lift for off-peak windows.
If your gym doesn't have this equipment
- Loop a resistance band around a fixed pole or rack — mimics the constant-tension profile of a cable.
- Use the free-weight version of the same pattern; the machine's guidance is convenience, not necessity.
Home & hostel version
Bodyweight variants of this movement pattern exist — search the pattern name (squat, hinge, press, pull) plus 'bodyweight' and pick the version that matches your current strength.
Nutrition & recovery around this lift
Isolations recover fast — 24 hours is usually enough. You can hit the same muscle again the next day with a different exercise. For an Indian lifter, land 30–40g of protein within 90 minutes of finishing — 200g paneer, 4 whole eggs, 150g chicken, or a whey shake all work.
Frequently asked
What muscles does Hip Adduction (Cable or Machine) work?
Primarily Adductor Magnus · Gracilis · Pectineus. Load and rep range shift the emphasis — heavy triples bias the primary mover, sets of 12+ bring more of the secondaries in.
How many sets of Hip Adduction (Cable or Machine) per week?
For hypertrophy, 10–20 direct working sets per week across all exercises for that muscle. This exercise usually contributes 3–8 of those sets, depending on where it sits in your program.
My Indian gym doesn't have this machine — what do I do?
See the "If your gym doesn't have this equipment" section above — every variant listed is a legitimate substitute, not a compromise.
How often should I do Hip Adduction (Cable or Machine)?
Most intermediates do best with 2× per week frequency on any given lift — one heavier session and one lighter, or two matched sessions with different rep ranges. Beginners can add a third if recovery holds up.
Get Hip Adduction (Cable or Machine) programmed for you
bodyBot builds your split with the right sets, reps and progression for your goal.