Hip Adduction: A Reliable Exercise To Improve Your Stability

Feature image for hip adduction post. With an image of a woman performing the exercise on left and a graphic of the exercise on the right.

Hip Adduction really is a wonderful exercise to work out your hips. Are you trying to have excellent technique and tone up your Hip Adductors? Simply begin using our step-by-step tutorial so that you get started now.

Hip Adduction Summary

  • Primary Muscles: Hip Adductors
  • Secondary Muscles: Gluteus Maximus – and Gracilis, Pectineus
  • Equipment: Cable Machine with Ankle Strap
  • Mechanics Type: Isolated
  • Force: Pull
  • Utility: Auxiliary
Graphic image of a fit woman performing alternate cable triceps extensions.

Hip Adduction Instructions

  • Begin by connecting an ankle cuff to your ankle from a low pulley.
  • Stand in front of the pulley with your side with the ankle cuff closer to the pulley.
  • Step away from the pulley with your leg extended toward the pulley. Brace yourself with a hand on the support.
  • Pull the cable by bringing your leg in front of your opposite leg. Keep your leg straight and raising at the hip.
  • Return your leg, allowing the cable to pull your active leg back to the pulley.
  • Continue with the hip adductors for a complete set.

Video Tutorial

HOW TO USE THE HIP ADDUCTION MACHINE #beginnergymtips #beginnerfitness #howtousegymequipment

Hip Adduction Muscles

Target (Agonist)

  • Hip Adductors


  • Gluteus Maximus – Lower Fibers
  • Gracilis
  • Pectineus

Dynamic Stabilizers

  • None


  • Gluteus Medius (opposite)
  • Tensor Fasciae Latae (opposite)

Antagonist Stabilizers

  • None
Image of the skeletal muscular system with the muscles used in the hip adduction exercise highlighted in red and the rest in blue.

Benefits of Hip Adduction

The Hip Adduction exercise is beneficial in strengthening the hip adductor muscles which help to stabilize the hips, thighs and pelvis. This exercise is great for improving balance and stability and can help to reduce the risk of falls, especially in older individuals. Additionally, it can help to improve coordination, agility and core strength. Strengthening the hip adductors can also improve overall posture and help with hip flexibility.

Tips for Performing Hip Adduction

If you’re seeking to take the hip adduction to the next level, then you’ve come to the right place. Using these suggestions can allow you to maximize the advantages of this amazing workout. In addition to shaping your Hip Adductors muscles, increasing movability, and also a lower chance of injury can all be achieved with this exercise. Let’s get started and see what these tips can do for you.

  • Start Slow: When conducting hip adduction exercises, it’s important to start off slow and gradually increase the intensity. This will help ensure that your audience is getting a good workout without risking injury.
  • Keep Your Feet Together: Keeping your feet together while doing hip adduction exercises will help ensure that your muscles are getting the best possible workout.
  • Use Resistance Band: Using resistance bands while performing hip adduction exercises can help increase the intensity of the workout and give your audience an even better workout. The resistance bands also provide extra support, making the exercise safer and more effective.

Benefits and Tips Video

An exercise to safely strengthen your adductors

Frequent Mistakes To Avoid

When conducting hip adduction, keeping away from typical mistakes can be the difference to achieving optimal results and avoiding pain. Additionally, getting the most out of the exercise requires proper technique, and avoiding make any common errors can allow you to perform the exercise correctly and obtain optimal results. Not only can preventing these mistakes increase your strength, but also can assist in you feeling more assured and motivated when at in the gym. So let’s get started on avoiding those typical errors and making this exercise a normal part of your fitness routine.

  • Not warming up before the exercise: Not adequately stretching and warming up before performing hip adduction can lead to a greater risk of injury. It’s important to warm up before any exercise to prepare the body for the physical demands.
  • Not using the correct form: Incorrect form during hip adduction can put strain on the joints and muscles, leading to injury. It’s important to practice proper form to ensure the exercise is performed safely and effectively.
  • Not progressing gradually: Rapidly increasing the intensity of hip adduction can lead to injury and/or exhaustion. It’s important to gradually increase intensity over time to allow the body to adjust and adapt to the physical demands of the exercise.

Variations and Complementary Exercises

If you are looking to mix up your workout routine and get creative with targeting the same muscles as the hip adduction exercise, there are a few variations, complementary, or alternative exercises you can try. These exercises will help you to target the same muscles, but in different ways.

Graphic image of Resistance Band Adductors.

Resistance Band Adductors: Resistance band adductors are an excellent way to complement or substitute for hip adduction exercises. This exercise involves placing a resistance band around the ankles and then moving the legs away from each other against the resistance of the band. It is an effective way to target and strengthen the muscles in the inner thighs, as well as work on balance and coordination. Resistance band adductors can also be used as an alternative exercise for hip adduction, as they involve similar movement patterns but with added resistance. The resistance helps to further target and strengthen the muscles in the inner thighs.

Graphic image of Squat.

Squat: Squat is an exercise that is a great alternative or complementary exercise for hip adduction. It works the same muscles as hip adduction, but also strengthens other muscles in the legs and core. Squatting targets the glutes, hamstrings, and quads, as well as the core muscles. The deeper you go into the squat, the more tension is placed on the hip adductors, which helps to strengthen and tone them. Additionally, Squat can be modified to focus on different parts of the body, so it can be tailored to fit individual needs.

Graphic image of Smith Machine Rear Lunge.

Smith Machine Rear Lunge: The Smith Machine Rear Lunge is a great complementary or alternative exercise for the exercise Hip Adduction. It works the same muscles, but with a different movement. This exercise involves standing facing away from the Smith Machine and holding the bar on the back of your shoulders. Step backward with one foot and slowly lower yourself until your thigh is parallel to the ground. Then return to the starting position and repeat on the other side. The Smith Machine Rear Lunge helps to increase hip stability and overall leg strength, making it a great addition to any workout routine.

Check Out These Top Cable Exercises

Graphic image of Plyo Split Squats.

Plyo Split Squats: Plyo split squats are a great complementary or alternative exercise for hip adduction. The movement is similar to a lunge, but instead of stepping forward, you step out to the side. It helps to increase the range of motion and strength of the hip adductors while also engaging the glutes and core. The explosive nature of the exercise makes it a great alternative to traditional hip adduction exercises, as it can help to increase power and speed. Additionally, the plyometric nature of the exercise will help to burn more calories and build muscle more quickly.

Graphic image of Half Squat.

Half Squat: Half Squat is an excellent complementary or alternative exercise for Hip Adduction. This exercise targets the muscles of the glutes, thighs, and core, helping to build strength and stability throughout the lower body. To perform the Half Squat, stand with feet shoulder-width apart and lower your body until your thighs are parallel to the floor. Return to a standing position, engaging your core and glutes as you rise. Adding Half Squats to your regular exercise routine can help strengthen the muscles around your hips, making them more stable and less prone to injury when doing Hip Adduction exercises.

Graphic image of Bulgarian Split Squat.

Bulgarian Split Squat: The Bulgarian Split Squat is a great alternative or complementary exercise to the Hip Adduction. It is an effective single-leg exercise that targets the glutes, quadriceps, hamstrings, and calves. The exercise requires the lifter to stand in front of a bench with one foot on it and their other foot flat on the ground. They then lower their body towards the ground while keeping their back straight and chest up, before pushing back up to the starting position. This exercise helps to build single-leg strength, improve balance and coordination, and can help increase overall lower body strength. It is an ideal exercise to incorporate into any leg workout routine.

Opposing Complementary Exercises

To further strengthen the hip muscles, it is important to do exercises that work the opposing muscle groups. These exercises help to keep the muscles balanced and can reduce the risk of injury. Below are a list of exercises that target the opposite muscle group of Hip Adduction.

Graphic image of Hip Abduction.

Hip Abduction: Hip Abduction and Hip Adduction are complementary exercises that target opposing muscle groups. Hip Abduction involves movement of the leg away from the midline of the body, while Hip Adduction is movement of the leg towards the midline. Both exercises strengthen the hip muscles and can improve stability, balance, and mobility. The hip abductors are located on the outside of the hip, while the adductors are located on the inside. Strengthening both muscle groups can help to improve posture and overall functional movement.

Graphic image of Toes Out Hip Abduction.

Toes Out Hip Abduction: Toes Out Hip Abduction is a great complementary exercise to Hip Adduction, as it works the opposing muscle group. This exercise strengthens the glutes, abductors, and quadriceps by having the user stand with their feet wider than shoulder-width apart and then lift the leg out to the side, as if “kicking” out to the side. This exercise helps to improve stability and balance, as well as increasing strength in the lower body. It is important to keep the toes pointed outwards and maintain good posture throughout the exercise. By performing Toes Out Hip Abduction after Hip Adduction, the user will be able to further strengthen and develop their lower body muscles in a safe and effective manner.

Graphic image of Toes In Hip Abduction.

Toes In Hip Abduction: Toes In Hip Abduction is a great complementary exercise to Hip Adduction as it works the opposite muscle group. Toes In Hip Abduction targets the muscles in the glutes and hip abductors, while Hip Adduction works the hip adductors. This combination is effective in building strength and stability in the hips and lower body. With Toes In Hip Abduction, the legs are extended out to the side and the feet are pointed inwards. This exercise increases the range of motion in the hips and can help improve balance and coordination. It is a great way to strengthen and tone the muscles around the hip joint.


Overall, hip adduction is a great way to increase your strength and flexibility in the lower body. Not only does it help you maintain good posture, but it also helps to protect your body from injury. By following the instructions above, you can add this exercise to your routine with ease. Don’t forget to make sure you are using the right muscles and not making any common mistakes! Now that you’ve learned all about hip adduction, why not check out some of our other fitness articles for more tips and tricks to get the most out of your workout?

References: Wikipedia | ExRx.net | PubMed.gov

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