Cable Hip Adduction

How to perform

1. 01Stand in front of a low pulley facing forward with one leg next to the pulley and the other one away.
2. 02Attach the ankle cuff to the cable and also to the ankle of the leg that is next to the pulley.
3. 03Now step out and away from the stack with a wide stance and grasp the bar of the pulley system.
4. 04Stand on the foot that does not have the ankle cuff (the far foot) and allow the leg with the cuff to be pulled towards the low pulley. This will be your starting position.
5. 05Now perform the movement by moving the leg with the ankle cuff in front of the far leg by using the inner thighs to abduct the hip. Breathe out during this portion of the movement.
6. 06Slowly return to the starting position as you breathe in.
7. 07Repeat for the recommended amount of repetitions and then repeat the same movement with the opposite leg.

Form cues

• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.