Straight Leg Crossed to Abduction Pulley Strap
Crossed-to-open pattern that challenges the outer glutes through a full abduction range.
Glutes & HipsBeginnerStrengthAbduction
At a glance
| Muscles worked | Primary: glute medius. Secondary: 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
- Attach an ankle strap to a low pulley.
- Start with the working leg crossed in front or behind.
- Drive the leg out into full abduction.
- Return with control to the crossed position.
- Complete reps then switch sides.
Equipment
- Cable Pulley
- Ankle Strap
Coaching tips
Benefits
Crossed-to-open pattern that challenges the outer glutes through a full abduction range.
Common mistakes
Avoid swinging the leg or leaning excessively.
Make it harder
Increase weight or add a pause at full abduction.
Make it easier
Reduce the range or weight.
Breathing
Exhale as you abduct, inhale as you cross back.
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
Fire Hydrants
Beginner · 3 sets × 10-12 each sideBent Over Single Leg Hip Circle Warmup Stretch
Beginner · 30 secondsRunners Step Up with a Hold
Intermediate · 4 sets × 10-12 each sideFrog Pump Adductor Abductor on Incline Bench
Intermediate · 4 sets × 12-15 repsStanding Single Dumbbell Pullthroughs
Beginner · 3 sets × 10-12 each sideFire Hydrant Hip Rotations
Intermediate · 3 sets × 10-12 repsGeneral 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.