Inner Thigh Sideways Pulley Knee Tuck for Balance
Sideways cable knee tuck that strengthens the inner thighs while challenging single-leg balance.
Glutes & HipsIntermediateStrengthAdduction
At a glance
| Muscles worked | Primary: adductors. Secondary: core, hips, glutes |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Intermediate |
| Type | Strength · Adduction |
| Sets & reps | 3 sets × 10-12 each side |
| Estimated calories burned | ~26 kcal |
How to do it
- Attach an ankle strap to a low pulley and stand side-on on the opposite leg.
- Tuck the working knee inward and upward against the resistance.
- Keep the standing leg stable and core braced.
- Extend with control.
- Complete reps then switch sides.
Equipment
- Cable Pulley
- Ankle Strap
Coaching tips
Benefits
Sideways cable knee tuck that strengthens the inner thighs while challenging single-leg balance.
Common mistakes
Avoid leaning heavily or losing the balance position.
Make it harder
Increase cable weight or reduce support.
Make it easier
Hold onto a support or reduce the weight.
Breathing
Exhale as you tuck, inhale as you extend.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 4 sets × 15-20 each legGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.