Single Leg Outer Thigh Pulley Knee Tuck
Targets the gluteus medius, hip flexors with a controlled abduction pattern; builds strength, control and mind-muscle connection.
At a glance
| Muscles worked | Primary: Gluteus medius, Hip flexors. Secondary: Core, Hip abductors |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Intermediate |
| Type | Strength · Abduction |
| Sets & reps | 3 sets × 10-12 each side |
| Estimated calories burned | ~5 kcal |
How to do it
- Attach an ankle strap to the pulley and stand on the opposite leg.
- Drive the working knee up and slightly across the body.
- Return the leg out and down to the side with control.
- Repeat and switch legs.
Equipment
- Cable Pulley
- Ankle strap
Coaching tips
Benefits
Targets the gluteus medius, hip flexors with a controlled abduction pattern; builds strength, control and mind-muscle connection.
Common mistakes
Rolling the hips back or swinging the leg instead of lifting it with the glute.
Make it harder
Add a band, ankle weight, or a pause at the top.
Make it easier
Reduce the range of motion, load, or reps and go slower.
Breathing
Exhale on the effort, inhale on the return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore glutes & hips exercises
Side Plank Outer Thigh Runner
Intermediate · 4 sets × 12-15 each sideOne knee on bench kettlebell RDL
Intermediate · 3 sets × 10-12 each sideSingle Side Bodyweight Hip Thruster with Dumbbell
Advanced · 3 sets × 8-12 each sideBanded Corner Kickback for Hip Dip Fix
Beginner · 3 sets × 12-15 each sideInner Thigh Sideways Pulley Knee Tuck for Balance
Intermediate · 3 sets × 10-12 each sideSingle Leg Deep Glute Lunge Hands Behind Back
Intermediate · 3 sets × 8-10 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.