Glutes · Isolation

Cable Hip Abduction

A standing cable movement that trains the muscles on the side of the hip.

MAIN MUSCLE
Glute medius
ALSO WORKS
Abductors, Core
EQUIPMENT
Cable
LEVEL
Beginner
REPS
12-15
TEMPO
2-1-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Attach an ankle strap to the low pulley and fasten it to the leg farther from the machine.

  2. Stand side-on to the machine, hold the frame for balance and brace your abs.

  3. Lift the strapped leg out to the side with the knee straight and the toes pointing forward.

  4. Pause for a second, then bring the leg back slowly without letting the weight stack touch down.

COMMON MISTAKES

  • Leaning the torso away to lift higher; stay upright and accept a smaller range.
  • Turning the toes up toward the ceiling; keep the foot pointing forward so the side of the hip does the work.

TIPS

  • Use a light weight; the leg only needs to travel about a foot's length away from the standing leg.

QUESTIONS

Which muscles does Cable Hip Abduction work?

The main muscle is Glute medius. It also works Abductors, Core.

How many reps should I do?

FORGE suggests 12-15 reps for Cable Hip Abduction. The app adjusts sets and reps to your goal and level.

What can I do instead of Cable Hip Abduction?

These train the same muscles: Hip Abduction Machine, Banded Lateral Walk.