Abductors · Isolation movement
Cable Hip Abduction
An isolation exercise for the abductors, with the glutes working too. You need a cable machine.
Working range
12–20reps
Progression: double progression
- 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.
Common mistakes
- •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.
Variations & alternatives
Swap in one of these when the equipment is taken or the main lift has stalled.
Use this exercise in a program
The Cable Hip Abduction fits into hypertrophy and strength splits that prioritize abductors volume.
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