Abductors · Isolation movement

Cable Hip Abduction

A isolation exercise that targets the abductors with secondary work in glutes. Performed with cable machine.

Primary muscle

Abductors

Secondary muscles

Glutes

Equipment

Cable

Difficulty

Beginner

How to perform the Cable Hip Abduction

Attach an ankle strap to a low cable and stand side-on with the working leg farthest from the machine.
Position so the strapped leg starts crossed slightly in front of the standing leg under light tension.
Hold the machine frame for balance and keep the torso upright with the standing knee softly bent.
Sweep the working leg out to the side away from the body, driving through the outer hip and glute medius.
Bring the leg back toward and across the midline under control, resisting the cable the whole way.

Suggested working range: 12–20 reps. Default progression: double progression.

•Leaning the torso away from the working leg to gain a few extra degrees the hip cannot produce.
•Using the lower back to swing the leg out instead of driving purely through the glute medius.
•Letting the cable yank the leg back across the midline faster than the abductors can resist.