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Cable Hip Abduction
Cable hip abduction isolates the gluteus medius and TFL to build hip stability and balance; effective for lower body conditioning and injury prevention in athletes.
About Exercise
Equipment
Single Cable Machine
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Glutes, Abductors
Secondary Muscles
Abs, Hip Flexors
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Medius
Abductors
8/10TFL
Abs
4/10Transverse Abdominis
Hip Flexors
3/10Programming
Typical Rep Range
10-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Attach ankle strap to low cable pulley and secure around outer ankle of leg farthest from machine. Stand sideways, feet together, holding machine for balance with core engaged.
- Exhale and lift strapped leg laterally away from body, keeping knee slightly bent.
- Lead with heel, avoid rotating hips or torso.
- Raise leg to 45 degrees or where pelvis stays level.
- Pause briefly at top for contraction.
- Inhale and lower leg slowly, stopping short of ground.
- Complete reps on one side, then switch.
Coaching Tips
Form Cues
- Keep pelvis square
- Lead with heel
- Core tight, no lean
- Controlled speed
- Feel side of hip fire
Breathing
Exhale during the lift to abduct the leg; inhale as you lower it back to start. Brace core throughout.
Tempo
2-1-2
Range of Motion
From feet together to leg abducted 45 degrees laterally, maintaining neutral pelvis and straight torso.
Safety
Safety Notes
- Avoid if acute hip pain or injury
- Start light to master form
- Use stable hold for balance
- Stop if pelvic tilt or strain occurs
- Consult doctor for hip issues
Spotting
Not typically needed; hold machine for self-support and use light weight to maintain control.
Common Mistakes
- Swinging leg with momentum
- Leaning torso away
- Over-abducting beyond 45 degrees
- Relaxing core
- Letting foot touch ground
When to Avoid
- Acute hip injury
- Severe hip instability
- Recent lower back strain
Flexibility Needed
- Adequate hip abduction range
- Ankle dorsiflexion for stance
Build Up First
- Basic balance standing
- Familiarity with cable machines
Also known as
Standing Cable Side Raise, Cable Lateral Leg Lift
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