CABLE HIP ADDUCTION

Muscles Trained :
Pectineus, Adductor Longus, Adductor Magnus, and Gracilis

Joint Actions :
Hip Adduction

Instructions :

1. Stand shoulder width apart with knees slightly flexed (bent).
2. Stand parallel to the machine.
3. Strap a cable around the ankle closest to the machine.
4. Move away from the machine allowing the cable to stretch the leg outward away from the body.
5. To begin the movement, adduct (close) the leg while keeping it straight.
6. Exhale throughout the downward movement phase.
7. Continue to pull the leg inward until it is even with the stationary leg.
8. Return the leg to starting position slowly.
9. Inhale throughout the upward movement phase.
10. Repeat the movement for desired number of repetitions.
11. Switch to opposite leg and repeat movement for desired number of repetitions.

Variations :

None.

Common Mistakes :

1. Letting the leg flex (bend) instead of keeping it straight throughout the movement.
2. Leaning towards the machine during the downward movement phase instead of standing erect.

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