Pulley Adduction Leg Lying

Video coming soon...

The pulley Adduction leg lying workout is designed to primarily target the Quads.

By using the pulley, this exercise effectively isolates and strengthens the Quads without overemphasizing secondary muscles.

The pulley is employed to provide resistance as the legs are brought together, engaging the Quads for a challenging and effective workout.

Start by lying on your back on a mat or bench with your legs extended and feet together.
Place a pulley machine at the foot of the bench and attach the ankle cuff to your right ankle.
Hold onto the machine’s handles with both hands, palms facing down.
Keeping your right leg straight, slowly lift it towards the ceiling, using the pulley to add resistance.
Pause for a moment at the top of the movement, then lower your leg back down to the starting position in a controlled manner.
Repeat the exercise for the desired number of repetitions, then switch to your left leg.

Position yourself lying on your side with the pulley machine at your feet.
Place your top leg over the bottom leg, keeping your bottom leg straight.
Grab the handle attached to the pulley and place it on your ankle.
Engage your quadriceps by straightening your leg and pulling the handle towards your body.
Hold the contraction for a brief moment, focusing on the tension in your quads.
Slowly release the handle back to the starting position, maintaining control throughout the movement.