How to do a Cable Hip Abduction
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Cable Hip Abduction
Target muscles worked
Instructions for Proper Form
Cable Hip Abduction is an isolation exercise that primarily targets the glutes and hip abductors. By using a cable machine, you can maintain consistent tension on the muscles throughout the range of motion, leading to effective muscle activation. This exercise is great for improving hip stability and strength, which can translate to better performance in compound lower body exercises and enhance overall balance.
- Position the cable to its lowest setting, strap the ankle attachment and position the strap so the cable attaches to the inner ankle.
- Stand perpendicular to the cable with your feet together.
- Move your leg away from your body keeping it straight. Feel free to hold onto something safe for balance.
- Control the movement back to the starting position and repeat.
Weight & 1 Rep Max Calculator
Average Cable Hip Abduction standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps20lbs1 Rep Max25lbs
- intermediate8reps25lbs30lbs
- advanced8reps30lbs40lbs
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Alternatives & Variations to Cable Hip Abduction
1. Machine Hip Abductor
96.7 mSCORESWAPPED 5,101 TIMESThis isolation exercise primarily targets your abductors. The use of a machine helps you move the weight along a set path, as well as adding stability to the movement. This stability allows you to focus more on exertion than stabilizing the movement.
2. Side Leg Raises
34.3 mSCORESWAPPED 751 TIMESA bodyweight isolation exercise targeting the hip abductors. By isolating each side you can more easily identify imbalances in strength and mobility, as well as correct for these imbalances. Side leg raises enhance hip stability, contributing to better overall lower body strength and function.
3. Standing Hip Abduction
70.2 mSCORESWAPPED 380 TIMESStanding Hip Abduction is an isolation exercise that primarily targets the outer thighs and hip muscles, particularly the gluteus medius. By performing this exercise while standing, you engage stabilizing muscles in your core and leg, improving overall balance and stability. This variation allows you to work on functional strength and can be particularly beneficial for those looking to enhance their hip mobility.
- Intermediate
- Abductors
4. Clam
43.8 mSCORESWAPPED 364 TIMESThis bodyweight isolation exercise primarily targets your hip abductors. By targeting each side individually you can more easily identify and address imbalances between sides. This an effective exercise for improving lower body strength and stability.
5. Mini Loop Band Lateral Walk
50.8 mSCORESWAPPED 328 TIMESA functional exercise using a mini loop band to primarily target the hip abductors and glutes. By placing the bands around the legs just above the knees, it challenges lateral stability and strengthens the muscles responsible for hip abduction. This exercise is excellent for improving hip mobility, and enhancing overall lower body strength.
6. Fire Hydrant Circle
65.2 mSCORESWAPPED 297 TIMESThis bodyweight exercise primarily targets the muscles in and around your hips, as well as your glutes. By performing this exercise with one side at a time, you can more easily identify and address imbalances between sides.
7. Machine Hip Adductor
96.9 mSCORESWAPPED 224 TIMESAn isolation exercise targeting the adductors. The use of a machine restricts your range of motion, and forces you to move the weight along a set path. This helps add stability to the movement allowing you to focus your efforts on exertion rather than stability.
8. Cable Hip Adduction
41.6 mSCORESWAPPED 204 TIMESThis exercise is a cable variation of Standing Hip Adduction. The use of a cable machine allows for greater resistance as well as giving you more control over the exact direction your resistance is coming from. This exercise can help improve lower body strength and hip stability.
9. Dumbbell Fire Hydrant Circle
55.1 mSCORESWAPPED 170 TIMESThis exercise is a more challenging variation of the fire hydrant exercise using dumbbells for added resistance. The exercise primarily targets the muscles in and around your hip. By targeting each side individually, you can better identify and address imbalances between sides.
10. Loop Band Standing Hip Abduction
45.6 mSCORESWAPPED 161 TIMESThis isolation exercise primarily targets your abductors. The use of a loop band gives you more control over the resistance. By performing this exercise while standing and balancing on one leg, this can be a great way to develop functional strength and stability in your hips.