Cable Hip Abduction
A standing exercise lifting one leg out to the side against a low cable attached at the ankle. It trains the gluteus medius and hip abductors.
Primary muscles
- Gluteus Medius
- Hip Abductors
Secondary muscles
- Glutes (Gluteus Maximus)
- Obliques
- Sets
- 3
- Reps
- 12–15 per side
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Attach an ankle strap to a low pulley and stand side-on with the strap on the outside ankle, holding the frame for balance.
Stand tall with a soft standing knee.
Lift the working leg out to the side, away from the machine.
Pause at the top without leaning your torso.
Return slowly and repeat, then switch sides.
Breathing: Exhale as you lift, inhale as you return.
Coaching tips
Torso stays upright
Toes forward
Controlled return
Common mistakes
Leaning away to lift higher
Turning the toes up
Swinging the leg
Safety notes
Hold the machine for balance and use a light load.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.