Modified figure four Pose Hip Abduction with Pulley Strap
Combines a tree-pose balance position with cable abduction for glute and stability work.
Glutes & HipsBeginnerStrengthAbduction
At a glance
| Muscles worked | Primary: glute medius. Secondary: core, hips |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Beginner |
| Type | Strength · Abduction |
| Sets & reps | 3 sets × 10-12 each side |
| Estimated calories burned | ~26 kcal |
How to do it
- Stand in a modified tree-pose position with the working leg attached to a cable.
- Abduct the working leg against the resistance while balancing.
- Squeeze the outer glute at the end range.
- Return with control.
- Complete reps then switch sides.
Equipment
- Cable Pulley
- Ankle Strap
Coaching tips
Benefits
Combines a tree-pose balance position with cable abduction for glute and stability work.
Common mistakes
Avoid collapsing the standing hip or losing balance.
Make it harder
Increase weight or reduce support.
Make it easier
Hold onto a support or reduce the range.
Breathing
Exhale as you abduct, inhale as you return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 10-12 each sideGeneral 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.