Standing Cable Hip Abduction

Which muscles does it train?

Equipment needed

How to perform it

Isolation work is usually trained in a higher rep range: 2 to 4 sets of 10 to 15 reps with 45 to 90 seconds of rest, performed under control.

Execution and technique cues

• Attach the ankle cuff to the leg furthest from the cable machine, stand tall, and hold the frame for support.
• Shift your weight to the supporting leg and keep a slight bend in both knees.
• Sweep the working leg out to the side in a controlled motion, leading with your heel.
• Pause briefly at the peak of the movement, then lower the leg slowly back to the starting position.

Common mistakes

• Tilting the torso to the side to gain momentum, which reduces target muscle recruitment.
• Allowing the foot of the working leg to turn outward, shifting the focus to the hip flexors.
• Letting the weight stack crash down on the negative phase instead of controlling the descent.

Frequently asked questions

Which muscles are primary targets during standing cable hip abduction?

The exercise primarily targets the gluteus medius and gluteus minimus, which are crucial for hip stabilization.

How high should I lift my leg during the movement?

You should only lift your leg as high as you can without tilting your pelvis or torso, which is usually around 30 to 45 degrees.

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