Cable Hip Abduction

Isolates the glute medius (abduction) with constant tension; key for hip stability and glute shape.

• Isolation
• Cable
• Beginner

How to do it

• Ankle strap on the low pulley, hold on to stabilise
• Sweep your leg out in an arc without rotating your torso
• Control the return, resisting the cable

Sets, reps and tempo

Ranges: 15–20 per leg · 0–1 RIR

Tempo: Open for 1 s, squeeze, close for 2 s resisting

Common mistakes

• Leaning your torso to reach further
• Using momentum
• A partial range

Muscles worked

Primary

• Glutes

Alternatives

• Hip Abduction Machine
• Cable Glute Kickback
• Glute Bridge