Hip Abduction Pulley

Purpose of the exercise

Focuses on strengthening the hip abductors, particularly the gluteus medius and gluteus minimus, with additional activation of the core. Improves lateral hip stability, pelvic control and knee alignment. Essential for running, sprinting, lateral movements and directional changes.

Supplies

• Pulley/cable machine

• Ankle strap or ankle cuff

• Flat surface with sufficient space

Starting position

1. Attach the ankle strap to the working leg

2. Stand sideways next to the pulley

3. The working leg is closest to the pulley

4. Stand stable on the standing leg

5. Torso upright and core tightened

6. Pelvis neutral

7. Hold support on the machine for balance if necessary

Implementation

1. Move the working leg controlled sideways away from the body

2. Keep the supporting leg stable

3. Move to a comfortable range of motion

4. Actively tighten the hip abductors at the end of the movement

5. Let the leg return slowly and in a controlled manner

6. Maintain tension throughout movement

7. Repeat controlled and switch legs

Points of interest

✓ Movement comes from the hip, not the torso
✓ Keep pelvis and trunk stable
✓ Core continuously tightened
✓ Move in a controlled manner without momentum
✓ Breathe calmly and evenly

✗ Leaning sideways with the torso
✗ Tilting or rotating the pelvis
✗ Too much movement without control
✗ Swinging the leg
✗ Ignoring pain in hip, groin or lower back

When this exercise?

Hip abduction pulley is used to improve hip abductor strength and control, both within rehabilitation and performance training. The exercise is relevant for complaints or reduced stability around hip, knee or lower back and is often used to optimise pelvic and knee control during running and sprinting.

In addition, this exercise is valuable as supplementary training for athletes who perform a lot of lateral movements and changes of direction, such as in football, hockey and basketball. Due to the easily controllable cable resistance, the exercise can be safely applied in different phases of training and recovery. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional, so that the exercise is tailored to individual load capacity, complaints and recovery status.