Cable Hip Abduction

Cable Hip Abduction is an isolation exercise that primarily works out the gluteus medius and minimus, as well as the tensor fasciae latae in the upper leg. It is a beginner level exercise that targets the outer glutes and helps build lateral hip strength and stability.

This exercise is typically performed using an ankle strap attached to a low pulley on a cable machine. The movement involves abducting the leg—moving it away from the body—against resistance, which activates the side glutes and supports hip mobility.

Cable Hip Abduction is especially useful for those looking to improve balance, correct muscle imbalances, or strengthen the glutes for better performance in compound lifts like squats and deadlifts. It's also commonly included in rehabilitation and injury prevention programs for the hips and knees.

1. Attach an ankle strap to the low pulley of a cable machine and secure it around your outside ankle.
2. Stand tall and hold the machine or a stable surface for balance. Your working leg should be positioned slightly behind your non-working leg.
3. Engage your core and shift your weight to your standing leg.
4. Begin the movement by lifting your cable-attached leg out to the side in a slow, controlled arc. Avoid leaning or swinging.
5. Pause briefly at the top of the movement while squeezing your glutes.
6. Slowly return to the starting position, maintaining control.
7. Complete the desired number of reps, then switch sides.

Cable Hip Abduction is a low to medium risk exercise when performed with proper form and appropriate weight.

The most common issues involve hip or lower back strain, often caused by using too much weight or leaning during the movement. To minimize risk, focus on controlled reps and maintain an upright posture throughout the exercise.

If you have existing hip or lower back issues, it's a good idea to start with bodyweight abductions or very light resistance, gradually progressing as your stability improves. Stretching and warming up the hips before starting can also help reduce injury risk.