Cable Hip Abduction
Cable Hip Abduction is a isolation hip abduction exercise for the hamstrings & glutes. Use a controlled range that keeps the target muscles loaded and the joints comfortable.
Illustration: Thigh Abductor · closest available open illustration of the same or equivalent movement. Follow the written setup for this equipment variation.
Set up
- 1Set the pulley height before selecting the load.
- 2Stand or sit far enough away to keep cable tension at both ends of the repetition.
- 3Set the pad, cuff, or stance so the hip moves freely without the torso having to lean.
- 4Hold a stable support and begin with the pelvis square rather than rotated open.
How to perform it
- 1Move the working leg outward from the hip.
- 2Pause briefly at the end range without twisting.
- 3Return slowly until the glute is lengthened.
- 4Keep steady tension for all reps.
Breathing
Exhale through the effort or shortened position; inhale during the controlled return. Keep the trunk quietly braced.
Technique cues
- •Keep the cable aligned with the moving limb from start to finish
- •Move from the outer hip
- •Keep toes mostly forward
- •Pelvis stays level
Common mistakes
- •Leaning or rotating to create range
- •Using momentum
- •Letting the weight stack slam
Machine busy?
See equivalent alternatives
These options train the same main muscle group and prioritize a similar movement pattern. Match the effort and rep target rather than trying to match the exact load.
Machine
Safety note: This training reference is educational, not medical advice. Use pain-free ranges and seek qualified care for persistent pain, dizziness, or other concerning symptoms.