Aductores en polea baja - MUSCULOS INVOLUCRADOS 1

Aductores en polea baja - Guía de ejecución del ejercicio

Male

Cable Hip Adduction

Muscles involved

Cable hip adduction is the ultimate exercise to place at the end of your lower body workout. Once you have tackled heavy squats or lunges, transitioning to the pulley machine allows you to isolate the inner thigh adductor muscles with zero stress on your lower back. Positioned as a finisher, this cable movement ensures you burn out remaining muscle fibers while maximizing local blood flow. Incorporating it during the closing stage of your session reinforces hip stability and leaves your legs fully fatigued in the best way possible, helping you achieve well-balanced lower body development before heading to the locker room.

How to do it

1. Stand next to a low pulley machine with a strap attached to your right ankle. 2. Step away from the pulley, keeping your outer ankle parallel to it. 3. Perform a hip adduction movement, bringing your ankle in front of your free leg as you exhale. 4. Gently return to the starting position and repeat with the opposite leg.

Equipment required

Polea

Máquina

Muscles worked

Tips

- Keep the supporting leg slightly bent for greater stability. - Focus on using the adductor muscles to perform the movement, avoiding momentum. - Control the return to the starting position to maintain tension in the musculature.