Standing Low Cable Hip Adduction

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Standing Low Cable Hip Adduction


Target Body Part:
Abs, Butt/Hips, Full Body/Integrated

Equipment Needed:
Weight Machines / Selectorized

Step 1

Stand next to a low-cable machine with your feet together. Strap an ankle cuff around the ankle closest to the machine. Brace your abdominal muscles to stabilize your spine. Try to keep the torso from moving throughout the exercise.

 

Step 2

Slowly bring your cuffed foot just off the floor while balancing on your standing leg. Keep the foot facing forward and sole of the foot level with the floor. Hold on to a stable surface for balance as needed. Balancing on the standing foot, slowly exhale and pull the cuffed leg across, and in front of the body while maintaining vertical alignment of your torso.

 

Step 3

Continue moving the cuffed leg across your body until it passes the standing leg. If your hips begin to shift or your body is leaning, you have gone too far.

 

Step 4

Pause briefly. Slowly return to your starting position in a slow, controlled manner without losing your balance or changing the position of your torso or standing leg. Perform a series of repetitions and repeat the movement with the opposite leg.

 

Step 5

Progression: Increase the range of motion of hip adduction, by starting further away from the machine, with your cuffed leg lifted higher, maintaining vertical alignment of the torso.

 

Step 6

Exercise Variation: Perform the same exercise, while standing on an unstable surface (e.g., AIREX pad, air disc,)
This exercise is an excellent replacement for the traditional seated hip machine, which places excessive stresses into the low back. As this exercise requires balance and good control, always select a resistance that allows you to perform the movement without compromise.