Standing Cable Hip Abduction

Body region

• Glutes

Muscles

Main

• Gluteus Medius
• Gluteus Minimus

Helps

• Gluteus Maximus
• Tensor Fasciae Latae

Holds

• Quadratus Lumborum
• External Oblique
• Internal Oblique

Equipment

• Cable Station

Technique

1. Attach an ankle strap to a low pulley and clip it to the ankle farther from the machine.
2. Stand sideways with a hand on the frame and a soft bend in the supporting knee.
3. Move the working leg out to the side against the cable, keeping the toes forward.
4. Pause, then return slowly without letting the stack rest.

Cues

• Keep the torso tall and the pelvis level.
• Lead with the heel and avoid rotating the toes up.
• Use a weight you can control without leaning.

Common mistakes

• Leaning away to swing the leg higher.
• Using momentum.
• Letting the weight stack crash.

Alternatives

• Hip Abduction Machine
• Side-Lying Hip Abduction