Cable Machine Hip Abduction
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Cable Machine Hip Abduction is a strength exercise performed on a cable machine where you attach an ankle strap and pull your leg outward against resistance, targeting hip abduction. Its primary purpose is to build gluteus medius and minimus strength while improving hip stability and lateral movement control. This exercise benefits athletes in sports requiring quick directional changes, runners preventing IT band issues, and anyone addressing weak hips for better lower body balance, using just a cable machine with low pulley setup.
How to Perform Cable Machine Hip Abduction
- 1Attach an ankle strap to the low pulley of the cable machine and secure it around your right ankle. Stand facing the machine with feet together, holding the machine frame for support with your left hand.
- 2Step your left foot slightly forward for stability, keeping a slight bend in both knees. Your right leg should be straight and close to your left leg—this is your starting position.
- 3Engage your core and shift weight slightly onto your left leg.
- 4Exhale as you slowly lift your right leg out to the side (abduct), keeping it straight and toes pointing forward—lift until you feel tension in your glutes, about parallel to the floor.
- 5Pause briefly at the top for 1 second, squeezing your glute.
- 6Inhale as you slowly lower your right leg back to the starting position, maintaining control without letting the cable pull you.
- 7Repeat for desired reps (8-15 per side), then switch sides by attaching the strap to your left ankle.
- 8Key form tips: Keep your hips square and torso upright—avoid leaning or rotating. Move slowly to prevent swinging; use a full range without arching your back. Common mistakes: Using momentum instead of glutes, or letting toes point outward excessively.
