Attach an ankle strap to a low cable pulley and secure it around the ankle farthest from the machine.
Stand sideways to the machine and hold the frame for balance with your near hand.
Stand on your inside leg with a slight bend in the knee for stability.
Keeping your working leg straight, sweep it out to the side away from the cable machine.
Raise your leg as high as comfortably possible, squeezing your outer glute and hip abductors.
Lower your leg slowly back to the starting position, resisting the cable tension throughout.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 12-15 reps per leg | Form mastery, neural adaptation |
| Intermediate | 4 sets of 12-15 reps per leg | Hypertrophy, moderate loading |
| Advanced | 4 sets of 15-20 reps per leg | Strength, high intensity/volume |