Knee Tuck to Straight Leg Abduction Pulley Strap
Combines a knee tuck with a straight-leg abduction for complete hip and outer-glute activation under cable resistance.
Glutes & HipsIntermediateStrengthAbduction
At a glance
| Muscles worked | Primary: glute medius & hips. Secondary: core |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Intermediate |
| Type | Strength · Abduction |
| Sets & reps | 3 sets × 10-12 each side |
| Estimated calories burned | ~28 kcal |
How to do it
- Attach a strap to a low pulley and stand side-on.
- Tuck the knee, then extend the leg into an abduction.
- Squeeze the outer glute at the end range.
- Return with control through the tuck.
- Complete reps then switch sides.
Equipment
- Cable Pulley
- Ankle or Knee Strap
Coaching tips
Benefits
Combines a knee tuck with a straight-leg abduction for complete hip and outer-glute activation under cable resistance.
Common mistakes
Avoid rotating the hips or using momentum.
Make it harder
Increase cable weight or slow the tempo.
Make it easier
Perform the movements separately or reduce weight.
Breathing
Exhale as you abduct, inhale as you return.
Build a workout with this exercise
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