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Cable Hip Abduction 9s · no sound

Cable Hip Abduction

A standing cable exercise that lifts one straight leg out to the side, isolating the hip abductors.

Primary muscle
Glutes
Equipment
Cable Machine
Difficulty
Beginner
Movement
Hip Abduction, Isolation
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How to do it

  1. Attach an ankle strap to the lowest setting on a cable pulley.
  2. Fasten the strap to the ankle furthest from the machine and stand side on.
  3. Hold the frame for balance with your feet about shoulder width apart.
  4. Brace your abdominals and keep the working knee straight.
  5. Sweep the strapped leg away from the midline with the heel leading the path.
  6. Pause briefly, lower under control against the cable and repeat.

Common mistakes

  • Swinging the leg with momentum, which removes tension from the gluteus medius.
  • Leaning the torso away from the machine, so the trunk moves instead of the hip.
  • Turning the toe upward, which recruits the hip flexors instead of the abductors.
  • Lifting past the point of strong contraction, which shifts work to the lower back.

Muscles worked

Primary
Glutes
Secondary
Abs

Plans that include the Cable Hip Abduction

Glute Builder
Glute Builder
Days a week
3× a week
Session
~45 min
Level
Intermediate
Equipment
Gym
 Loaded Stretching
Loaded Stretching
Days a week
3× a week
Session
~30 min
Level
Advanced
Equipment
Gym

Similar exercises

Cable Bench Straight Leg Kickback Beginner Cable Bench Straight Leg Kickback Glutes Cable Machine Cable Kickback Beginner Cable Kickback Glutes Cable Machine Standing Cable Hip Abduction Beginner Standing Cable Hip Abduction Glutes Cable Machine Cable Pull Through Beginner Cable Pull Through Glutes Cable Machine B-Stance Hip Thrust Intermediate B-Stance Hip Thrust Glutes Bodyweight

Good to know

What muscles does the Cable Hip Abduction work?
Mainly the glutes. It also works the abs.
What equipment do you need for the Cable Hip Abduction?
It uses a cable machine.
Is the Cable Hip Abduction good for beginners?
GymVim rates it beginner.

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