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Standing Cable Hip Abduction 6s · no sound

Standing Cable Hip Abduction

A standing cable isolation that lifts one leg out to the side against a low pulley to load the hip abductors.

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

  1. Attach an ankle strap to the low pulley of a cable machine.
  2. Fasten the strap around the ankle of the leg furthest from the machine.
  3. Stand side on with the cable across the front of your standing leg and hold the frame for balance.
  4. Brace your trunk and keep both hips level and facing forward.
  5. Lift the cuffed leg out to the side with the knee straight, leading with the heel.
  6. Return under control without letting the weight stack touch down, then repeat and switch sides.

Common mistakes

  • Swinging the leg with the trunk, which replaces abductor work with momentum.
  • Forcing the leg higher than the hip allows, which tilts the pelvis and shortens the working range.
  • Letting the working leg drift forward, which turns abduction into hip flexion.
  • Hanging off the machine frame so the standing hip stops stabilizing.

Muscles worked

Primary
Glutes
Secondary
Abs

Same movement, other equipment

Band Hip Abduction Beginner Band Hip Abduction Glutes Resistance band Banded Clamshell Beginner Banded Clamshell Glutes Resistance band Fire Hydrants Beginner Fire Hydrants Glutes Bodyweight Machine Hip Abduction Beginner Machine Hip Abduction Glutes Machine

Similar exercises

Cable Hip Abduction Beginner Cable Hip Abduction Glutes Cable Machine Cable Bench Straight Leg Kickback Beginner Cable Bench Straight Leg Kickback Glutes Cable Machine Cable Kickback Beginner Cable Kickback Glutes Cable Machine Cable Pull Through Beginner Cable Pull Through Glutes Cable Machine 90/90 Hip Switches Beginner 90/90 Hip Switches Glutes Bodyweight

Good to know

What muscles does the Standing Cable Hip Abduction work?
Mainly the glutes. It also works the abs.
What equipment do you need for the Standing Cable Hip Abduction?
It uses a cable machine. Without it, the Band Hip Abduction and the Banded Clamshell train the same muscles the same way.
Is the Standing Cable Hip Abduction good for beginners?
GymVim rates it beginner.

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