Cable Hip Abduction tutorial
In this exercise you attach a cable ankle strap and move your leg out to the side. It strengthens the side glutes, which matter for hip and knee stability.
How to perform
- Attach an ankle strap to the low pulley and fasten it around the ankle farther from the machine.
- Stand side-on to the machine and hold it with one hand for balance.
- Stand tall with your abs braced.
- Keeping the working leg straight, move it slowly out to the side as far as you can without leaning.
- Pause, return under control, then switch sides.
Breathing: Exhale as you move the leg out and inhale as you return.
Key tips
- Keep your toes pointing forward, not up.
- A short, controlled range beats a big range with leaning.
- Choose a light weight.
Common mistakes
- Leaning the upper body to the opposite side.
- Letting the leg snap back quickly.
- Rotating the leg so the move becomes a front raise.
Safety: If your hip or back hurts, reduce the weight and range. Stop if you feel pain and check with a doctor.
GlutesPrimary muscle
CableEquipment
BeginnerLevel
GymLocation
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
Home workout alternative
Standing Side Leg Raise
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