Cable Hip Abduction
Standing side-on to a low pulley with an ankle cuff, you move the outer leg out to the side against the cable. It trains the gluteus medius and minimus with steady tension one leg at a time. Choose it when you want to load hip abduction beyond bodyweight without the seated machine.
Updated
Primary muscles: Abductors, Glutes. Supporting muscles: Core. Equipment: Cable machine.
Muscles worked
Equipment
How to do it
- Strap an ankle cuff to the ankle farther from a low pulley and clip the cuff to the cable.
- Stand side-on to the machine and hold the frame with the inside hand.
- Step away until the cable is taut with the working foot just in front of the standing foot.
- Brace the core and soften the standing knee.
- Move the working leg out to the side with the knee straight and the toes forward.
- Pause for one count when the hip can go no farther without the torso tilting.
- Return the leg under control and finish all reps before switching sides.
Watch for
- Leaning the torso away or hiking the hip to lift the leg higher.
- Turning the toes up or swinging the leg forward.
- Letting the stack pull the leg back fast.
Breathing
Exhale as you lift out, inhale as you return.
Tip
Use a light stack and a slow 3-second return. Too heavy a stack turns the lift into a torso lean.
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