Hip Adduction Pulley

Purpose of the exercise

Focuses on strengthening the hip adductors, particularly the adductor longus, brevis and magnus, with additional activation of the core. Improves stability of hip and pelvis, supports knee control and is important for lateral movements, directional changes and push-off in sports.

Supplies

• Pulley/cable machine

• Ankle strap or ankle cuff

• Flat surface with sufficient space

Starting position

1. Attach the ankle strap to the working leg

2. Stand sideways next to the pulley

3. The working leg is furthest from the pulley

4. Stand stable on the standing leg

5. Torso upright and core tightened

6. Pelvis neutral

7. Hold support on the machine for balance if necessary

Implementation

1. Move the working leg to the middle of the body in a controlled manner

2. Cross the leg slightly in front of the supporting leg

3. Keep the supporting leg stable

4. Actively tighten the adductors

5. Move to a comfortable end position

6. Let the leg return slowly and in a controlled manner

7. Maintain tension throughout movement

8. Repeat controlled and switch legs

Points of interest

✓ Movement comes from the hip, not the torso
✓ Keep pelvis and trunk stable
✓ Core continuously tightened
✓ Move in a controlled manner without momentum
✓ Breathe calmly and evenly

✗ Leaning sideways with the torso
✗ Tilting or rotating the pelvis
✗ Too much movement without control
✗ Swinging the leg
✗ Ignoring pain in groin, hip or lower back

When this exercise?

Hip adduction pulley is used to improve hip adductor strength and load capacity, both within rehabilitation and performance training. The exercise is particularly relevant in groin pain, reduced adductor strength or pelvic instability. In addition, this exercise is often used to prepare athletes for lateral movements, push-offs and changes of direction.

Due to the easily controllable cable resistance, the exercise can be safely applied in different phases of training and recovery. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional to ensure that the exercise is tailored to individual load capacity, symptoms and recovery status.