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Hamstrings and glutes ยท Hip abduction

Cable Hip Abduction

An isolation hip abduction exercise for the abductors, done with a cable. It also works the glutes.

Cable Isolation Reps and weight Also called: standing cable abduction

Muscles worked

Primary

Abductors

Do most of the work.

Secondary

Glutes

Help during each rep.

  • AbductorsOuter hipsPrimary
  • GlutesHips and seatSecondary

How to do it

  1. Set the cable. Put the pulley at the height the movement needs, attach the handle and pick a weight you can move under control.
  2. Cuff on the ankle away from the cable, one hand holding on for balance.
  3. Lift the leg out to the side with the side of the hip, trunk upright.
  4. Return slowly, keeping tension on the cable.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Leaning away from the cable. Stay upright; lift only as high as you can without tilting.
  • Letting the cable snap back. Control the return.

Cable busy? Try one of these

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.