Cable Hip Abduction (Hip Abductors)

The cable hip abduction is an isolation exercise which builds muscle and strength in the hip abductors. Now, the hip abductors are located on the outer portion of your hip structure and are responsible for moving the legs away from the body and rotating your legs at the hip joint.

So, it’s very important that these muscles remain strong and functional so that we can as well. The cable hip abduction is a great movement for replicating the actual motion and function of the abductors which makes it an ideal choice of exercise.

Try it at the beginning or end of your leg workout for additional functional benefits.

In This Exercise:

• Target muscles Group: Hip abductors
• Type: Strength
• Mechanics: Isolation
• Equipment: Cable machine, ankle cuff attachment
• Difficulty: Beginner

Exercise Instructions

1. Set up an ankle cuff attachment to the lowest notch on a cable pulley.
2. Then, attach the cuff to your left ankle and keep your left foot in front of your right foot.
3. Now, face your right side to the machine and hold onto the pulley system for balance.
4. Then, keep your leg straight and slowly lift it in a lateral direction. Exhale during this portion of the exercise.
5. Hold for 2 seconds.
6. Slowly lower your leg back down and repeat for the desired number of reps. Inhale during this portion of the exercise.
7. Attach a cuff to your right ankle and repeat the exercise.

Variations & Tips:

• Do not use your body for momentum. Only your legs should be moving.
• Higher reps are preferred for this exercise to maintain good form and work the muscle efficiently.
• The cable hip abduction is great for targeting the lateral side of hips, thighs, and glutes.

Watch: How to do the cable hip abduction