Strength Training · Bodybuilding
Cable Hip Abduction
Cable hip abduction is a standing exercise that moves one leg out to the side against cable resistance, training the muscles along the outside of your hip.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Set the pulley to its lowest position.
- Stand sideways to the cable column.
- Connect the low cable to a cuff secured around the ankle farthest from the column.
- Step away from the column until the cable has light tension.
- Hold a stable support with your nearest hand.
- Move your cuffed leg sideways away from the column, keeping that knee nearly straight.
- Return your working leg beside your supporting leg to finish the repetition.
Form cues
- Keep your waistband level.
- Point your toes forward.
- Keep your standing knee soft.
Common mistakes
- Leaning to gain rangeKeep your chest over your hips, using only the range you can reach without tilting your torso.
- Swinging the legUse a deliberate pace in both directions so momentum does not move the weight.
Safety
Too much resistance can pull you off balance or strain the outer hip. The low cable also creates a tripping hazard when you reposition.
- Start with a light load that you can control for every repetition.
- Keep the cable clear of your supporting foot.
- Let the cable go slack before disconnecting or removing the cuff.
If standing on one leg is difficult or this movement causes hip pain, choose a supported alternative or seek advice from a physiotherapist.
Muscles worked
Primary muscles
Equipment
- Cable Ankle Cuff
- Cable Column
Sets and reps
- Sets
- 2–3
- Target
- 12–15 reps per side
- Rest
- 1 min
Finish each set with enough control to perform two more repetitions.