Cable Hip Abduction & Adduction
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- Опубліковано 23 гру 2021
- 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
Thanks for this video
thanks for the tips
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.
awesome! I'm sure that makes the range of motion soo much easier
These will leave you immobilized the first time you do them.
It's like waking your body up 😅 but totally worth it!
Weak. Lol it shouldn't but if you do feel that then you are just weak 😂
Weak. Lol it shouldn't but if you do feel that then you are just weak 😂
Same thing goes with glute bridges. They’re freaking barbaric.
Very nice
Thank you for the presentation. Just started. Good to refer to for form.
Thank you! and Good luck as you start!!😃
Any tips for if the adductor movement is bothering my knee? Or is the tension felt on the knee normal?
Try changing the placement of the cable cord, higher up on the leg if you have an adjustable cuff or try having a soft bend to the knee so it's not in a locked position while focusing on driving the movement from the hip that is working.
Let me know if this helps
What does this move do? Which muscle group does it work?
It works the abductors and your adductors in addition to your balance
💪🏼💪🏼💪🏼💪🏼👍🏻👍🏻👍🏻👍🏻
This is is so helpful could you add extra notes
Definitely! What components/ part of the exercises would you like more notes on?
@@JustRawSkill_ could you explain the form and what muscles it will work?
@@isabellam7707 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_ thanks!
@@JustRawSkill_ Thanks for the video and info. What are your thoughts on taking an even larger step to be able to perform both exercises with a larger range of motion? I'd imagine core and balance would be a big factor in doing this as well.
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!!!
I would start out with lighter weight and 2 to 3 rounds at 6-8 reps so that you can get comfortable as you work through the movement. Then from there try to work your way up in the weight & as you get more comfortable start adding more reps. - Dr J
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I thought it was suppose to be the leg with the cable is behind the other feet
Can be done either way- Cable being in front will be more lateral activation and cable being behind will be a little more posterior activation.
Idk why but I always feel like the leg I’m standing on is the one getting the workout doing these.
It's from you stabilizing on the standing side as well. But you could try adjusting the spacing from the machine or even adjusting resistance to potentially help.
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
If the resisted Leg is in front, you will have more front side(anterior) activation through your hip (glute med. and TFL) vs if the resisted leg is on the back side(posterior) you will have more activation in the glute med. and glute max.
@@JustRawSkill_ Thank you :)
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.
Sometimes with the slight angle change- some are able to get better activation in the glute med.
For the pressure part, possibly try having a slight bend in your knee to prevent excess pressure at that point to make your glutes/adductors and gracialis take over the brunt of the work. If that still doesn't work- it sounds like you have found a good fit solution for yourself! Keep up the work.
Gggg good 💯
When would you work on this machine I.e legs and shoulder day, back & biceps, and so on?
Definitely a possibility, I have a few other videos in my cable lift playlist on my channel if you have time.
Are these better than using the abduction and adduction machine?
It depends on your goal, this is an option if your gym doesn't have the abduction/abduction machine. This way will also challenge your balance & offer more free range of motion than the machine can. So if you don't feel as much activation as you would like with the machine, I would strongly suggest trying the cable machine with an attachment.
I hope this helps!
I feel the burn in my hip flexors more than my inner thigh is it normal or I am doing smthn wrong?
A slight pelvic/hip tilt or angling your body a little may help to get you in a better position to be able to target the abductors/inner thigh better.
Play around with seeing what positioning works best for you. Let me know if this helps!
@@JustRawSkill_ you’re a little late,My hips aren’t working anymore ..Just kidding thanks
@@adityamiya2769 apologies on the lateness & the humor is appreciated 😅
Dont you think its better to move the leg that is abducting higher? I notice that targets the obliques more.
If you're able to have a greater range of motion with out arching your back or swinging, that could increase strength and intensity of areas engaged. But I would recommend starting with a shorter range of motion & then progressively build as you are able to balance, get stronger & generally feel more comfortable with the movement.
@@JustRawSkill_ That makes sense, thanks!
will this help in reducing hip fat?
It can be very hard to spot reduce body fat, as in make it remove fat from the hip specifically- but it can help you tone up your hips and start to begin to change your body's composition.
If you want a more personalized program feel free to email me at info@justrawskill.com
Sets & Reps?
What is your goal with the exercise? The sets and reps may change based on that, but for more personalized training help reach out to Dr J (she/her) at info@justrawskill.com 🙌🏾
ONE DAY EVEN I WILL FO THE WORKOUT IN THE MOTHERS OF ALL GYM THE " GOLD'S GYM OF VENICE ISLAND, CALIFORNIA" . THE MECCA OF BODYBUILDING AND ENSURE THAT I BARGE GOLD MEDAL IN OPEN BODYBUILDING COMPETITION AT MR. OLYMPIA STAGE FOR MY COUNTRY INDIA. JAI HIND 🇮🇳 🇮🇳 🇮🇳 🇮🇳 🇮🇳 🇮🇳 🇮🇳 🇮🇳 🇮🇳 🇮🇳 🇮🇳🇮🇳🇮🇳🇮🇳🇮🇳🇮🇳🇮🇳
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?
Yes - that's right! to hit abduction on both sides you would have to turn & then the same for abduction.
Does this help grow side booty like hips?
It can, as well as improve your balance and overall stability. So it will improve your abductors and abductor muscles.
@@JustRawSkill_ thank you !!
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Very gorgeous ❤💍💌💗..
Can you not. It isn't flattering, it's creepy
welcom dear
Get a gym membership and go say that stuff
@@absolutelyfookinnobody2843 The emojis are creepy, true, but a compliment shouldn't be :) Unless you're ugly and jealous you don't receive any.