Cable Hip Abduction & Adduction

The focus of this exercise is engaging your abductors and adductors plus balance.

Abduction: Set the pulley unit to the setting nearest the floor. Using a small handle or a velcro attachment on the cable machine, place your outside foot in the loop. Take one step off the machine to create space between the attachment and the pulley. Then keeping your hips in a parallel line to the cable, balance on your inside leg as you move your outside foot from the center of your body to as far way from your body as you can control. Then return back to your starting position under control before repeating.

Adduction: Set the pulley unit to the setting nearest the floor. Using a small handle or a velcro attachment on the cable machine, place your inside foot in the loop. Take one step off the machine to create space between the attachment and the pulley. Then keeping your hips in a parallel line to the cable, balance on your outside leg as you move your inside foot from outside of your body to as far across the center line of your body as you can control. Then return back to your starting position under control before repeating.

#JustRawSkill #RefinedByTheGrind #Hips

[earthquakemagoon]

I stand on a 3/4" board for my planted foot. It gives good clearance for my foot from the floor for the cabled leg.

[Penland]

These will leave you immobilized the first time you do them.

[microbiologist]

Did he do two different workouts or same? I only see one. Correct me if I am wrong

[ce]

Thank you for the presentation. Just started. Good to refer to for form.

[jocelynnnnnnn]

How many do you suggest doing for total beginner? I used to run and had solid leg mass now my muscle is all gone- trying to rebuild from the beginning properly, also- inhale back exhale engage pull or opposite? Thank you so much!!!

[CassandraAlicante]

Hi can you tell me what difference moving the leg in front vs. behind your stance leg makes? Because I’ve seen both versions an would like to know which one is better for achieving my goals

[nyloves]

This is is so helpful could you add extra notes

[cynder]

Are these better than using the abduction and adduction machine?

[MattGarcyaDC]

I thought it was suppose to be the leg with the cable is behind the other feet

[GraemeMarkNI]

Thanks for the video. I've seen people kicking backwards at about 45 degrees on the abduction. What's the deal there? Also this adduction exercise tends to put pressure on my inner knee. Why might that be? I'll probably just use the machine for the adductors.

[Gzgll]

What does this move do? Which muscle group does it work?

[SammmAnderson]

Any tips for if the adductor movement is bothering my knee? Or is the tension felt on the knee normal?

[beamcore]

Idk why but I always feel like the leg I’m standing on is the one getting the workout doing these.

[nio]

Does this help grow side booty like hips?

[adityamiya]

I feel the burn in my hip flexors more than my inner thigh is it normal or I am doing smthn wrong?

[mattachilles]

Dont you think its better to move the leg that is abducting higher? I notice that targets the obliques more.

[hrishishinde]

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[dudecool]

dumb q but we would have to turn around and do the other way as well right?

for example, you only did abduction on left side but will also need to do on right?

[rocg]

When would you work on this machine I.e legs and shoulder day, back & biceps, and so on?