Cable hip abduction

Exercise details

  • Target muscles: Hip abductors (listed as synergists)
  • Synergists: Gluteus Medius, Gluteus Minimus, Tensor Fasciae Latae
  • Mechanics: Isolation
  • Force: Pull

Starting position

  1. Attach an ankle strap to one ankle and hook it up to a low cable pulley.
  2. Stand perpendicular to the pulley with your strapped ankle farthest away from the pulley.
  3. Step away from the pulley so that the cable is pulled taut and your strapped leg is pulled across your unstrapped leg.
  4. Grasp something for stability and place your free hand on your hip.

Execution

  1. Keeping both legs straight, exhale as you pull your strapped ankle away from the pulley until it is fully abducted.
  2. Hold for a count of two.
  3. Inhale as you slowly return your strapped leg to the starting position.
  4. Repeat for more repetitions.
  5. Repeat with your opposite ankle.

Comments and tips

  • Keep the rest of your body still. Only your hip should move.
  • Use the cable hip abduction to activate and build your hip abductors, thus adding shape to your hips and producing more of an hourglass figure.

Cable hip abduction video

Sources

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