Cable Hip Adduction
Differentiation: Mechanics
This variation of a hip exercise is unique. Here is how: you use a cable machine. The cable machine maximizes the amount of resistance your hips will feel throughout the rep. You also use an ankle cuff | and pull your working leg toward your non working leg. You work one leg for a full set, | then switch the cuff to your other ankle. Working individual sides allows you to focus on developing each leg individually.
Starting Position
To get into starting position, do this...
1) Obtain an ankle cuff.
2) Wrap the ankle cuff around your ankle.
3) Locate a cable machine.
4) Set the pulley at its lowest setting.
5) Obtain an ankle cuff attachment.
6) Clip an ankle cuff attachment onto the pulley hook.
7) Stand sideways with the machine about four feet away from the right side of your body.
8) ...and the cuff around your ankle farthest from the cable.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) With your body weight on your left ankle, allow the cuffed right leg to relax and move toward the machine.
3) Exhale as you pull your cuffed right foot toward your left
4) ...until your foot is in front of the left.
5) This is the ending position.
6) Squeeze and hold for a count of two seconds.
7) Then, inhale as you again allow the right foot to retract toward the machine.
8) Repeat reps for a full set using that leg.
9) When all reps are finished, turn around and switch the ankle cuff to the left foot. Then, perform the same number of reps using your other leg.
Proper Form
Pay special attention to following proper form by...
Keep your leg straight when moving your leg back and forth, to properly target your adducters.
Don't swing your body in an effort to lift the weight without losing balance. Compromising the form of your body too much can result in falling over or injury.
Keep your torso vertical throughout the movement.
Gear Advice
To perform this exercise, you will need an ankle cuff. Few gyms offer these, so we have listed a link below to a Harbinger brand Neoprene Padded Ankle Cuff - which you can order from Amazon dot com. You take this with you to the gym.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Harbinger 373800 Neoprene Padded Ankle Cuff | $13.98 |
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