Cable Hip Adduction Exercise
Builds strength and control by improving stability, coordination, and efficient movement.
Description
Cable hip adduction focuses on controlled movement and maintaining proper body alignment throughout the exercise. The goal is to create tension where needed while avoiding unnecessary strain or momentum. This helps improve movement quality, joint stability, and overall physical control.
Instructions:
- Stand in front of a low pulley facing forward with one leg next to the pulley and the other one away.
- Attach the ankle cuff to the cable and also to the ankle of the leg that is next to the pulley.
- Now step out and away from the stack with a wide stance and grasp the bar of the pulley system.
- Stand 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.
- Now 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.
- Slowly return to the starting position as you breathe in.
- Repeat for the recommended amount of repetitions and then repeat the same movement with the opposite leg.
Exercise FAQ
Where should I feel the effort?
You should feel deep tension through the trunk, not strain in the neck or hip flexors. Adjust the setup if the effort shifts away from the core. Think of it as controlled movement done with repeatable, clean reps.
What is the main goal of this core exercise?
The goal is stability and control. Keep the spine aligned and resist unwanted movement rather than chasing bigger range of motion.
Should I hold my breath during the effort?
No—use controlled breathing. A steady exhale on the hard part helps you keep tension without losing position.
Disclaimer
This content is for educational purposes only and does not replace professional medical or fitness advice. Consult a qualified healthcare provider before beginning any new exercise routine. Exercise safely and listen to your body.
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