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Cable Hip Abduction

Progressive glute isolation — builds outer glute strength with adjustable resistance and functional stability challenge

⚡ Quick Reference​

AspectDetails
PatternHinge (Hip Abduction)
Primary MusclesGlute Medius, Glute Minimus
Secondary MusclesTensor Fasciae Latae, Core
EquipmentCable Machine + Ankle Strap
Difficulty⭐⭐ Intermediate
Priority🟡 Accessory

Movement Summary​

🎯 Setup​

Starting Position​

  1. Cable height: Low position (near floor)
  2. Ankle strap: Secure on working leg ankle
  3. Starting weight: Light to start, 10-20 lbs
  4. Body position: Stand perpendicular to cable, working leg closest
  5. Stance: Stand on far leg, slight knee bend
  6. Lean: Optional slight lean toward cable for stability
  7. Support: Can hold cable tower with outside hand

Machine Settings​

SettingPositionPurpose
Cable HeightLowest settingProper angle of pull
WeightStart 10-20 lbsLearn movement
Ankle StrapSnug but comfortableSecure attachment
Setup Cue

"Stand sideways to the cable, strap on the ankle closest to the machine, ready to pull your leg out and away"

🔄 Execution​

The Movement​

What's happening: Balanced on far leg, cable attached to near ankle

  1. Standing on leg away from cable
  2. Working leg crossed slightly in front or at midline
  3. Slight tension on cable
  4. Torso upright or slight lean toward cable
  5. Core braced for stability

Feel: Slight pull from cable, ready to abduct

Key Cues​

Primary Cues
  • "Stand tall or lean slightly in" — stable base
  • "Pull leg straight out to the side" — not back or forward
  • "Lead with your heel" — toe stays forward
  • "Squeeze hard at the top" — 1 second hold
  • "Fight the cable on the way back" — slow return

Tempo Guide​

GoalTempoExample
Strength1-1-2-01s out, 1s hold, 2s in
Hypertrophy2-1-3-02s out, 1s hold, 3s in
Endurance1-0-1-0Controlled but rhythmic

💪 Muscles Worked​

Activation Overview​

Primary Movers​

MuscleActionActivation
Gluteus MediusHip abduction — pulling leg away from cable█████████░ 90%
Gluteus MinimusHip abduction — assists medius████████░░ 80%

Secondary Muscles​

MuscleActionActivation
Tensor Fasciae LataeAssists hip abduction██████░░░░ 60%
Core StabilizersResists rotation, maintains balance██████░░░░ 65%

Stabilizers​

MuscleRole
Standing Leg GlutesStabilizes pelvis against lateral pull
Hip StabilizersMaintains single-leg balance
Unique Benefit

Cable hip abduction provides constant tension throughout the range of motion and requires strong core stability to resist rotation, making it more challenging than bodyweight or machine variations.

⚠️ Common Mistakes​

MistakeWhat HappensWhy It's BadFix
Rotating hipsHips turn toward working legReduces glute isolationKeep hips square to cable
Leaning awayTorso tilts away from cableCompensation, less glute workStay upright or lean slightly in
Swinging legUsing momentumLess muscle activationSlow, controlled movement
Too much weightCan't control movementForm breakdown, injury riskReduce weight, focus on squeeze
Bringing leg too far backLeg goes behind bodyChanges muscle emphasisPull straight to side
Most Common Error

Rotating the hips and torso — the cable pulls you, and it's tempting to rotate. Keep your hips and shoulders square to the cable throughout the movement.

Self-Check Checklist​

  • Hips stay square to cable
  • Torso stays upright or leans slightly in
  • Leg moves directly to side, not back
  • Controlled movement both directions
  • Can feel outer glute burning

🔀 Variations​

By Body Position​

VariationHowWhen to Use
Standard UprightStand tall, minimal leanBalanced challenge
Hold TowerHand on towerNeed stability help
FreestandingNo supportMaximum balance challenge

By Difficulty​

VariationDifficultyChange
KneelingEasiestNo balance challenge
Upright with SupportEasyHold tower for stability
Upright FreestandingModerateStandard variation
LeaningModerate-HardCan use more weight
Leaning UnsupportedHardestMaximum instability + load

📊 Programming​

Rep Ranges by Goal​

GoalSetsReps (per leg)RestNotes
Strength3-410-1545-60sHeavier resistance
Hypertrophy3-412-2030-45sModerate weight, squeeze
Endurance2-320-30+30sLighter, higher volume

Workout Placement​

Program TypePlacementRationale
Lower body dayEnd of workoutAccessory/isolation
Glute focusMid-workoutAfter heavy compounds
Functional trainingEarly/midStability emphasis

Progression Scheme​

How to Progress

Start with 10-15 lbs. When you can do 3x15 with perfect form and strong squeeze, increase by 5-10 lbs. Advanced option: try the leaning variation for heavier loads.

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

ExerciseWhen to Use
Standing Hip AbductionBuild balance first
Seated Hip AbductionWant stable isolation
Banded Hip AbductionNo cable access

Progressions (Harder)​

ExerciseWhen Ready
Leaning Cable AbductionWant to lift heavier
Unsupported FreestandingMax stability challenge
Lateral Band WalkMore dynamic functional movement

Alternatives​

AlternativeWhen to Use
Seated Hip AbductionPrefer machine isolation
Standing Hip AbductionNo cable access
Lying Hip AbductionDifferent angle

🛡️ Safety & Contraindications​

Who Should Be Careful​

ConditionRiskModification
Hip painAggravationReduce weight and ROM
Balance issuesRisk of fallingUse support or seated variation
Lower back issuesCompensation if unstableFocus on core bracing
Stop Immediately If
  • Sharp pain in hip joint
  • Pain in lower back during movement
  • Loss of balance putting you at risk
  • Cable pulls you off balance

Safe Training Tips​

  • Start with light weight (10-15 lbs) to learn movement
  • Hold cable tower for stability when learning
  • Don't force range beyond 45°
  • Keep movements slow and controlled
  • Progress weight gradually (5 lb increments)

🦴 Joints Involved​

JointActionROM RequiredStress Level
HipAbduction30-45°🟢 Low
Ankle (standing leg)StabilizationN/A🟢 Low
Knee (standing leg)StabilizationSlight flexion🟢 Low
Progressive Resistance Benefit

The cable allows for progressive overload while maintaining low joint stress, making it ideal for building glute strength over time.

❓ Common Questions​

Should I lean toward the cable or stand upright?

Both work. Standing upright is standard and challenges balance more. Leaning in 15-30° toward the cable allows you to lift heavier weight and provides more stability.

How much weight should I use?

Start with 10-15 lbs to learn the movement. Most people work up to 20-40 lbs. Focus on the squeeze and control, not heavy weight.

Should my leg cross in front at the start?

It can cross slightly in front to pre-stretch the glute, or start at neutral. Both are fine — try both and see what feels better.

Can I do both legs without switching the cable?

No, you need to switch the ankle strap to the other leg and turn around. This means you'll do all reps on one side, then switch.

📚 Sources​

Biomechanics & Muscle Activation:

  • Distefano, L.J., et al. (2009). Gluteal muscle activation — Tier A
  • Selkowitz, D.M., et al. (2013). Comparison of hip abduction exercises — Tier A
  • ExRx.net — Tier C

Programming:

  • NSCA Essentials — Tier A
  • ACE Exercise Library — Tier B
For Mo

When to recommend this exercise:

  • User has access to cable machine
  • User wants progressive resistance for glute medius
  • User is ready for more challenge than bodyweight or bands
  • User needs functional hip stability with adjustable load

Who should NOT do this exercise:

  • Acute hip injury → Wait for recovery
  • Severe balance impairment → Use seated variation
  • No cable access → Suggest banded or standing variation

Key coaching cues to emphasize:

  1. "Keep your hips square to the cable — don't rotate"
  2. "Lead with your heel, pull straight to the side"
  3. "Squeeze hard at the top, control on the way back"

Common issues to watch for in user feedback:

  • "The cable pulls me around" → Reduce weight, lean slightly in, or hold tower
  • "I don't feel it in my glutes" → Check for hip rotation, reduce weight, focus on contraction
  • "My standing leg gets tired" → Normal, also building stability

Programming guidance:

  • For beginners to cables: 3x12-15 per leg at 10-15 lbs
  • For intermediates: 3x15-20 per leg at 20-30 lbs
  • Progress when: Can do 3x15 with perfect control and strong squeeze, increase weight 5-10 lbs

Last updated: December 2024