Cable hip abduction
The cable hip abduction is an isolation exercise that targets the outer glutes, specifically the gluteus medius and minimus. It is highly effective for improving lateral hip stability, pelvis alignment, and strengthening the hip abductors.
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- Attach an ankle strap to a low cable pulley and secure it to the ankle furthest from the machine.
- Stand sideways next to the cable machine, holding the frame with your inner hand for balance.
- Keep your core engaged, your spine neutral, and a slight bend in your supporting knee.
- Slowly sweep your outer leg out to the side as far as comfortable, keeping your foot straight and toes pointed forward.
- Pause briefly at the top of the movement, then slowly lower your leg back to the starting position under control.
Muscles worked
Gluteus mediusGluteus minimusTensor fasciae latae
Form tips
- Keep your toes pointed slightly downward or forward to prevent your hip flexors from dominating the movement.
- Maintain an upright posture and avoid leaning your torso to the opposite side to force the leg higher.
- Focus on a slow, controlled negative phase to maximize muscle tension and recruitment.
Common mistakes
- Swinging the leg and using momentum rather than controlled muscle contraction.
- Leaning excessively to the side to cheat the range of motion.
- Allowing the foot to rotate outward, which shifts the focus away from the gluteus medius.
FAQ
How many reps and sets should I perform?
For optimal glute isolation and endurance, perform 3 to 4 sets of 12 to 15 controlled repetitions per side.
Should my leg be completely straight during the exercise?
Your working leg should be straight but not locked out at the knee to protect the joint while maintaining tension on the outer glutes.
Where should I feel the contraction during this movement?
You should feel the contraction in the upper, outer side of your hip and buttocks, which is the target area for the gluteus medius.
