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Glutes

Cable Hip Abduction

The Cable Hip Abduction is a strength exercise on a cable machine for your hips. Share of the load in the Zulta muscle model: gluteus medius 64%, gluteus maximus 22% and obliques 7%.

Also known as: standing cable hip abduction, standing hip abduction

Level: BeginnerEquipment: CableSingle-joint (isolation)Unilateral: one arm or leg at a time
Cable Hip Abduction demonstration

How to do it

  1. Set a pulley to the lowest position and strap an ankle cuff around the ankle of your outside leg.
  2. Stand side-on to the machine with the working leg farther away and the cable crossing in front of your standing ankle.
  3. Hold the frame with your inside hand, stand tall and keep the standing knee soft.
  4. Lift the working leg straight out to the side, away from the machine, with the toes pointing forward.
  5. Pause briefly, then let the leg return under control until it crosses just in front of the standing foot.

Tips

  • Lead with the heel so the side of the hip does the work.
  • Keep your shoulders level and the torso upright.

Common mistakes

  • Leaning the torso away from the machine to lift the leg higher.
  • Turning the toes up toward the ceiling.
  • Letting the cable swing the leg back in.

Muscles worked by the Cable Hip Abduction

  • Gluteus medius Primary64%
  • Gluteus maximus Secondary22%
  • Obliques Stabilizer7%
  • Hip flexors Stabilizer4%
  • Spinal erectors (lower back) Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Standing on one leg, the stance side works too. Moving the leg out to the side isolates glute medius, with the upper fibres of glute max assisting; tensor fasciae latae also abducts but has no catalog id.

Cable Hip Abduction alternatives

Same equipment

Different equipment

No equipment

Make it harder

Frequently asked questions

What muscles does the Cable Hip Abduction work?

Mainly the gluteus medius. The gluteus maximus assist.

Is the Cable Hip Abduction good for beginners?

Yes. The Cable Hip Abduction is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Cable Hip Abduction?

For example the Abductor Machine, Band Hip Abduction Standing and Multi Hip Abduction. They train mostly the same muscles, some with different equipment.

How do you make the Cable Hip Abduction harder?

Add weight or reps, or move on to the Lying Hip Abduction and Sumo Walk.

Sources

  • Selkowitz et al. 2013, JOSPT 43(2):54-64 (gluteal vs TFL)
  • Distefano et al. 2009, JOSPT 39(7):532-540 (gluteal activation)

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