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Cable Hip Abduction

Abductors Tier S for Abductors Cable Isolation Push
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3sets
12-15reps /side
45srest
~3.7kcal/min

How to do it

Muscles worked

Secondary
Glutes

Secondary muscles help but are not the main target

See the full tier list · Abductors

Feel it right

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inGlutes

A burn on the side or top of the glutes.

Key cue (the coach says it during the set)“Slow, hips still, squeeze at the end.”

Tempo · Out 1 s · hold 1 · back 2 s

Choosing the load: Pick a weight you finish with 1–2 good reps left. 4+ left = too light; form breaks = too heavy.

Feel it somewhere else? Fix it like this

  • Feel it in Lower backRotating or arching to get range. Make the movement smaller and keep the pelvis square.
  • Feel it in Front of hipsFront of the hip taking over. Turn the toes slightly down and lead with the heel.
  • Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
  • Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.

Tips

  • Stand with feet hip-width apart and brace your core before each rep.
  • Lead with your heel, not your toes, to keep the glute medius working.
  • A small, controlled range beats a big swinging one.
  • Stand far enough from the stack to keep constant tension on the cable.

Common mistakes

  • Leaning the torso away to lift the leg higher.
  • Turning the toes up toward the ceiling.

Breathing

Exhale as you lift the leg, inhale as you lower it.

Equipment needed

Cable
Not owned

Recommended by goal

Build muscle3–4 sets × 8–12 reps · rest 60–90 s
Strength4–5 sets × 4–6 reps · rest 2–3 min
Endurance2–3 sets × 15–20 reps · rest 30–45 s

Variations of this move

Alternatives for the same muscle

See all