Description

This exercise is performed on the cable pulley and trains the abductors (muscles on the outside of the thigh) in isolation.

Exercise

Abductor

With foot strap

Type: Unilateral Rest: 150s Equipment: Kabelzug

Tutorial

1

Set the cable pulley to the lowest position and attach a foot loop. Fasten the ankle strap around your left ankle and stand to the side of the cable tower so that your right shoulder is facing the cable tower.
2

Hold on to the cable tower with your right hand. Position your right foot far enough away from the cable tower so that your left leg is pulled towards the cable tower and the outside of your thigh is slightly stretched.
3

Move your left leg outwards forcefully until you reach the maximum contraction. Exhale as you do so.
4

Slowly move your left leg back inwards in a controlled manner until it is back in the starting position. Breathe in as you do so.
5

One repetition has now been completed. Repeat this process for the specified number of repetitions, first with your left side and then with your right side.

Tip

Use the full range of motion! Move your legs so far inwards that the outside of your thigh is slightly stretched. Move your leg outwards until the maximum contraction is reached.