Video Coming Soon
We're working on adding video demonstrations for this exercise.
Cable Hip Abduction
A standing isolation exercise using a low cable to pull the leg laterally. It targets the gluteus medius and hip abductors to improve hip stability and outer thigh strength.
About Exercise
Equipment
Single Cable Machine, Handle Cable Attachment
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Glutes, Abductors
Secondary Muscles
Abs
Popularity Score
7
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
9/10Glute Medius, TFL
Abs
3/10Rectus Abdominis
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-90 seconds • Use shorter rest periods for hypertrophy and endurance goals.
How to Perform
Attach an ankle strap to the low cable pulley and secure it around the ankle furthest from the machine. Step sideways away from the machine until the cable is taut and resistance is applied.
- Maintain an upright posture, bracing your core slightly.
- Slowly abduct the working leg, raising it out to the side in the frontal plane.
- Contract your glute and outer hip muscles forcefully at the peak position.
- Control the leg slowly back to the starting position.
- Stop just short of the foot touching the floor to maintain continuous tension.
- Complete all required reps on one side before switching to the other leg.
Coaching Tips
Form Cues
- Lead with the heel.
- Squeeze the outer glute.
- Keep hips stable.
- Maintain upright torso.
- Slowly control the weight.
Breathing
Inhale as you return the leg to the center; exhale as you raise the leg against the cable resistance.
Tempo
2-0-1
Range of Motion
Lift the leg laterally as high as possible without rotating the pelvis or leaning excessively away from the machine.
Safety
Safety Notes
- Start with light weight to ensure full control over the movement.
- Focus on isolating the hip abductors, not swinging the whole body.
- Keep the working leg knee straight or slightly soft, but not bent dramatically.
Spotting
Not recommended; use appropriate weight and control the movement path.
Common Mistakes
- Leaning the torso excessively to aid the lift.
- Using momentum instead of controlled muscle contraction.
- Allowing the cable weight stack to crash down.
- Rotating the hips to achieve greater height.
When to Avoid
- Acute pain in the hip or knee joint.
- Severe instability in the standing leg.
Flexibility Needed
- Adequate single-leg balance.
Build Up First
- Ability to maintain core stability while standing unilaterally.
Also known as
Cable Side Leg Raise, Cable Standing Hip Abduction, Cable Side Kick, Single Leg Cable Abductor, Standing Cable Abduction
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Cable Hip Abduction
Single Cable Machine, Handle Cable Attachment
Glutes, Abductors
Cable Hip Adduction
Single Cable Machine
Adductors
Machine Hip Abduction
Hip Abductor Machine
Abductors
Cable Kneeling Hip Extension
Single Cable Machine
Glutes
Cable Chop (High to Low)
Single Cable Machine, Handle Cable Attachment
Obliques
Cable Low-to-High Chop
Single Cable Machine, Handle Cable Attachment
Obliques
Cable Standing Hip Flexor Raise
Single Cable Machine
Hip Flexors
Machine Hip Adduction
Hip Adductor Machine
Adductors
Cable Chop
Single Cable Machine, Handle Cable Attachment
Obliques
Machine Hip Thrust
Hip Thrust Machine
Glutes
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
