Single Leg Pulley Strap Hip Abduction with Hip Hinge
Targets the gluteus medius, gluteus maximus with a controlled abduction pattern; builds strength, control and mind-muscle connection.
At a glance
| Muscles worked | Primary: Gluteus medius, Gluteus maximus. Secondary: Hamstrings, Core |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Advanced |
| Type | Strength · Abduction |
| Sets & reps | 3 sets × 8-12 each side |
| Estimated calories burned | ~5 kcal |
How to do it
- Attach an ankle strap to a low pulley and stand on the opposite leg.
- Hinge at the hips with a flat back.
- Abduct the working leg out to the side.
- Return to standing and repeat.
Equipment
- Cable Pulley
- Ankle strap
Coaching tips
Benefits
Targets the gluteus medius, gluteus maximus 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.
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Intermediate · 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.