Standing Bent Leg Adduction Pulley Strap
Isolates the inner thighs with a bent-leg cable adduction for controlled strength work.
Glutes & HipsBeginnerStrengthAdduction
At a glance
| Muscles worked | Primary: adductors. Secondary: hips |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Beginner |
| Type | Strength · Adduction |
| Sets & reps | 3 sets × 12-15 each side |
| Estimated calories burned | ~24 kcal |
How to do it
- Attach a strap to a low or mid pulley and stand side-on.
- Keep the working leg bent and pull it inward against the resistance.
- Squeeze the inner thigh at the end.
- Return with control.
- Complete reps then switch sides.
Equipment
- Cable Pulley
- Ankle or Knee Strap
Coaching tips
Benefits
Isolates the inner thighs with a bent-leg cable adduction for controlled strength work.
Common mistakes
Avoid swinging or leaning away from the weight.
Make it harder
Increase weight or add a pause.
Make it easier
Reduce the weight or range.
Breathing
Exhale as you pull in, inhale as you 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
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Intermediate · 3 sets × 8-10 each sideModified Tree Pose Hip Abduction with Pulley Strap
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.