Standing Cable Hip Abduction: How to Do It Right

You stand side on to a low pulley with an ankle strap on the outer leg and lift that leg out to the side against the cable. It works the hip abductors, mainly the gluteus medius, the muscle on the side of your hip that keeps your pelvis level when you walk, run or squat on one leg. The load is light, so it fits well at the end of a lower body session after heavier lifts like the hip thrust or split squat. Below you will find how to set up the cable, how to do the movement step by step, the muscles worked and the mistakes that turn it into a hip swing.

The hip abductors lift the leg out to the side and do most of the work. Of the glutes, the gluteus medius works hardest, with help from the gluteus minimus beneath it and the upper fibers of the gluteus maximus. The tensor fasciae latae on the front of the hip assists. On the standing leg the same muscles work to keep you level, and your core holds the torso still so only the leg moves.

Do 2 to 3 sets of 12 to 20 reps per leg, one or two times a week, at the end of your lower body workout. Start with your weaker side. Rest only as long as it takes to switch legs, then about 60 seconds between rounds. Hip abductions add work for the side of the glutes, but most glute growth still comes from heavier lifts like the hip thrust, squat or split squat earlier in the session.

Both train the same muscles. The seated hip abduction machine pushes both legs out at once, is easy to learn and simple to load heavier. The standing cable version trains one leg at a time, makes the standing hip work to keep you level and lets you see if one side is weaker. In Curves & Confidence the machine is the main exercise and the cable version is the swap, so use whichever one your gym has.

No cable machine? Loop a resistance band around both legs above the knees and do side steps or lying side leg raises on the floor. In the gym, the seated hip abduction machine trains the same muscles. The moves below build the rest of the glutes.

The standing cable hip abduction is the swap for the hip abduction machine on Day A and Day C of Curves & Confidence. Log each leg in GymDroid and the plan sets your next weight. On iPhone and Android.

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The hip abductors on the outside of the hip, mainly the gluteus medius and gluteus minimus. These are the muscles that keep your pelvis level on one leg.

It trains the side of the glutes with a light load. It works best as an addition to a heavy lift like the hip thrust or squat, not as a replacement.

Keep it straight with a soft knee. Bending the knee shortens the lever and makes the move easier, which is fine if you are starting out.

You are probably leaning away from the working leg or lifting too high. Stand tall, brace your core and stop when the torso starts to tilt.

Yes. A resistance band above the knees or lying side leg raises on the floor train the same muscles at home.