Standing Cable Hip Abduction
GlutesIsolationLegsCableBeginner
Standing hip abduction using a low pulley and ankle strap. Isolates the gluteus medius by lifting the leg out to the side against the cable resistance.
How to perform
- 1.Strap the ankle cuff to your outer foot and attach it to the low pulley.
- 2.Stand sideways to the machine, holding on for balance.
- 3.Lift your leg out to the side, away from your body.
- 4.Squeeze the gluteus medius at peak abduction.
- 5.Lower under control, resisting the cable.
Common mistakes
- ●Leaning the torso to gain range with momentum
- ●Rotating the hip open
- ●Using too much weight and losing control
- ●Cutting the range short
Proper technique
Keep your torso upright and core braced. Lift the leg with your glute, not with swing. Control the lowering phase and avoid rotating the hip.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Gluteus medius
Secondary
- Gluteus maximus
- Tensor fasciae latae