Attach an ankle strap to a low cable pulley and secure it around the ankle closest to the machine.
Stand sideways to the machine and hold the frame with your far hand for balance.
Stand on your outside leg with a slight bend in the knee for stability.
Allow the cable to pull your working leg out slightly to the side as a starting position.
Sweep your working leg across your body toward and past your standing leg, squeezing the inner thigh.
Slowly return to the starting position, controlling the cable resistance throughout.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 12-15 reps per leg | Form mastery, neural adaptation |
| Intermediate | 4 sets of 12-15 reps per leg | Hypertrophy, moderate loading |
| Advanced | 4 sets of 15-20 reps per leg | Strength, high intensity/volume |