Suspended Hip Abduction
The Suspended Hip Abduction primarily works the Gluteus Medius, with secondary activation of the Gluteus Minimus, Tensor Fasciae Latae and stabilizer support from the Biceps Femoris (Long Head), Erector Spinae, Gluteus Maximus. It is a suspension isolation exercise at intermediate difficulty.
A suspension isolation push exercise targeting the Gluteus Medius.
| Equipment | Suspension |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Abduction |
| Force | Push |
| Laterality | Bilateral |
| Primary | Gluteus Medius |
| Secondary | Gluteus Minimus, Tensor Fasciae Latae |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Gluteus Medius (glutes)
Secondary Muscles
- Secondary Muscle Gluteus Minimus (glutes)
- Secondary Muscle Tensor Fasciae Latae (hip_flexors)
Stabilizer Muscles
- Stabilizer Muscle Biceps Femoris (Long Head) (hamstrings)
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle Gluteus Maximus (glutes)
Instructions
- Preparation: Sit on floor facing suspension trainer loops in low position. Grasp bottom of loops, then lay supine. Raise legs and place heels in loops with soles contacting handles. Extend legs out and place arms on floor off to sides. Straighten low back, knees, and hips, raising back and hips off of floor. Execution: Pull legs apart as far as possible. Return by placing legs together and repeat. Comments: SeeSuspended Supine Feet Mount/Dismount. Keep low back straight, maintaining approximate height from floor throughout movement. This exercise can be performed on TRXⓇ style suspension trainer. SeeROM CriteriaandSpot Reduction Myth.
Alternative Exercises
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