Cable Thigh Adduction

Cable Thigh Adduction

Introduction
Another manner in which to work the gluteal muscle group is to utilize another variation of the
thigh (hip-joint) cable exercise in this movement the emphasis of the movement action is applied
toward the body as opposed to away from the body as evidence in the thigh (hip-joint abduction exercise.

Movement Analysis
In this movement application the emphasis is exerted by bringing the leg across the front of the
body. The same basic rudiments of the hip-joint abduction exercise are put into effect here. There is
a strong tendency to allow knee-joint flexion to occur in the action leg as the cable is brought across
the body so you will have to exert strong concentration to maintain the desired locked-knee position
of the leg. Once again there is a strong tendency to rock the body to and fro in effort to incorporate
momentum into the movement application.

In this exercise the trainee would be advised to concentrate on leading the movement with the
rear portion of the foot rather than the front portion. The rear portion accentuation allows for additional
emphasis to be exerted upon the inner portion of the thighs which allows for the strong activation
of the gluteus medius.

The movement can be applied on a 45° angle application or a 90° angle (straight-out away from
the body) application. In order to provide the greatest squeezing of the gluteus medius the 90° angle
application would be considered the more desirable approach. The trainee would be required to concentrate
fully in order to gain the maximum ROM in the movement application as the tendency is to
abort the concentric contraction phase of the movement short of the fully-extended position. By
extending the leg to the fullest extent there is an opportunity to accentuate the gluteus maximus in
the difficult -to-reach higher inside portion. Once again it should be stressed that it is imperative to
maintain a stiff- legged position of the support leg otherwise the action leg will be induced to undergo
knee-joint flexion which would greatly reduce the effectiveness of the exercise.

Slow, speed-of-contraction applications should
be used during the execution of the exercise in order
to gain the most out of the movement. You should
pause at the completion of the concentric contraction
phase of the movement for a two-count and
then slowly return the weight to the starting position.
You will need to concentrate fully on resisting
the forces of gravity from taking over control of the
lift during the eccentric contraction phase of the
movement.

Added Medial Rotation
The rudiments of the cable (hip-joint) adduction
exercise are followed only with the inclusion of the
additional action of medial rotation of the thigh.
That is the thigh is turned in as the concentric contraction
phase of the movement is being completed
which allows for greater squeezing of the gluteals as
the cable is drawn across the body. The gluteus minimus
and the gluteus medius muscles are accentuated
during this movement.

You will want to remember to initiate the medial
rotation of thigh with the hip-joint rather than
attempting to medially rotate the lower leg at the
knee-joint. Activation of the knee- joint could produce
ligament and tendon damage to the knees particularly
vulnerable would be the interior cruciate
ligament during the concentric contraction phase of
the movement and the exterior cruciate ligament
during the eccentric contraction phase of the
movement.

It is essential that you apply a slow deliberate
medial rotation of the thigh rather than to apply a
vigorous thrusting action of the leg. Remember to
pause for two counts at the completion of the concentric
contraction phase of the movement before
initiating the eccentric contraction phase of the
movement. Also you will need to concentrate fully
on maintaining the locked-knee position of the support
leg during the eccentric contraction phase of
the movement.

There are many variations of the movement ap-
plications for the cable hip-joint actions. You may want to experiment with several approaches in
order to gain the “feel” of each. As long as correct exercise execution is applied throughout the entire
movement application, you will be able to utilize this highly-effective portfolio of exercises for your
safe, efficient development of the muscles that comprise the area of the hips.

Summary of Correct Exercise Execution
- Assume the correct preparatory posture for the movement by standing on a raised platform with
the cable attached to the action leg which is held in a position that is just back of the parallel position
of the body.
- The body should be held in an erect position with no bending at the waist permitted.
- Slowly initiate the concentric contraction phase of the movement by drawing the cable inward
across the body. You will want to lead the action with the heel as this will discourage a bending
of the knee resultant which could place the knee-joint in jeopardy of strain.
- Complete the concentric contraction phase of the movement by drawing the leg across the body
evenly to the fully-extended (natural) position. You will want to focus on not allowing for a
bending action of the torso during the completion of the movement.
- You will want to pause for a full count before initiating the eccentric contraction phase of the
movement.
- Slowly begin the eccentric contraction phase of the movement by lowering the leg slowly downward
and back across the body.
- Complete the eccentric contraction phase of the movement by lowering the cable back to the
starting position. You will want to make certain to maintain the desired erect posture of the upper
torso during the movement application.

Keys to the Lift
- Utilize light resistance and establish and maintain the desired erect posture of the upper torso
throughout the entire execution of the exercise.
- Establish and maintain the desired stiff-legged position of the action leg during the entire performance
of the exercise.
- Utilize slow speed-of-contraction movement applications and avoid the natural urge to apply a
herky-jerky application to the movement.