The cable pulley can be used with an ankle attachment to work some of the hip muscles for balance and stabilization. The inner thigh muscles, the adductors, are an area which women in particular enjoy working, as we store fat in this area.
- Face sideways to the cable pulley station, and attach the ankle “bracelet” at your ankle.
- The leg closest to the stack will be working, so position yourself accordingly.
- Stand very tall, with your chest up, and your weight on the standing, non-working leg away from the stack.
- Keep the non-working leg tall through the hip, with the knee slightly bent. The working leg should also have a slightly bent knee, with the toes and knees pointed in the same direction, straight ahead.
- Hold onto the rail with your inside hand if desired, and step away from the stack until there is tension on the stack and the inside leg is pulled slightly away from the body.
- Bring the inside leg towards the outside leg without turning the knee up towards the ceiling. The working leg can move slightly in front of the non-working leg to get better range of motion, but do not bend at the waist or throw your leg up too high.
- Repeat with the other leg as well.
This exercise works the inner thighs. See the hip abduction cable pulley exercise to work the outer thighs.