- EquipmentCable
- PatternIsolation
- Reps12 to 25 reps
- Joint loadNone flagged
- One side at a time
Attach an ankle cuff to a low cable and put it on the leg farther from the machine. Stand side-on holding the machine for balance.
First cueKeep the torso upright.
How to do the Cable Hip Abduction
Set up. Attach an ankle cuff to a low cable and put it on the leg farther from the machine. Stand side-on holding the machine for balance.
- Lift the cuffed leg out to the side.
- Pause at the top.
- Lower under control.
- Finish the set and switch legs.
Form cues
- Keep the torso upright.
- Keep the toes pointing forward.
- Move slowly.
Common mistakes
- Leaning away to lift higher.
- Swinging the leg.
Muscles worked
Main target: Abductors. The hip abductors sit on the outside of the hip. They move the leg out to the side and keep the knee over the foot under a load.
On the way: Glutes.
Its other side: Adductors, in the inner and outer hip pattern.
What to pair it with
Movements that round out a workout with the Cable Hip Abduction, from the same catalog the StatBlockFit app logs.
- Adductor Machine Superset partner: it trains the other side of the inner and outer hip pattern, so the two can alternate.
- Hack Squat Same legs session: it trains the quads.
- Cable Romanian Deadlift Same legs session: it trains the hamstrings.
A complete workout around it
4 movements, the Cable Hip Abduction first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Cable Hip Abduction 3 × 12 to 25 reps
- Adductor Machine 3 × 12 to 25 reps
- Hack Squat 3 × 8 to 15 reps
- Cable Romanian Deadlift 3 × 8 to 15 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Side-Lying Leg Raise
Bodyweight
Gym or cable swap
Hip Abduction
Machine
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Working weight and 1RM calculator
Enter a set you did: the weight, the reps and how many more reps you had left in you. The estimate is the formula the StatBlockFit app uses for its records, weight × (1 + (reps + reps in reserve) ÷ 30); above 12 reps it is rough.
Training zones
| Zone | Share of 1RM | Usual reps |
|---|---|---|
| Strength | 85 to 90 % | 3 to 6 |
| Muscle growth | 70 to 80 % | 6 to 12 |
| Endurance | 60 to 65 % | 15 to 20 |
A warm-up before the working sets: 50 % for 5, 70 % for 3 and 85 % for 1, each rounded down to a plate.
Common starting points, not a prescription: the right weight is the one you can lift with good form for the reps you planned.
Variations and preparation
A variation of: Hip Abduction.
Other variations of the Hip Abduction: Banded Lateral Walk, Clamshell and Side-Lying Leg Raise.
Do before it: Clamshell (glutes switched on) and Banded Lateral Walk (glutes switched on).
Track it in StatBlockFit
In the StatBlockFit app the Cable Hip Abduction is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Cable Hip Abduction?
Set up: Attach an ankle cuff to a low cable and put it on the leg farther from the machine. Stand side-on holding the machine for balance. Steps: 1. Lift the cuffed leg out to the side. 2. Pause at the top. 3. Lower under control. 4. Finish the set and switch legs. Form cues: Keep the torso upright. Keep the toes pointing forward. Move slowly. Common mistakes: Leaning away to lift higher. Swinging the leg.
What muscles does the Cable Hip Abduction work?
It trains the abductors as its main target and works the glutes on the way.
What can I do instead of the Cable Hip Abduction?
At home: Side-Lying Leg Raise. In a gym: Hip Abduction. Each trains the same main muscle.
What should I pair the Cable Hip Abduction with?
Good partners in the same workout are Adductor Machine, Hack Squat and Cable Romanian Deadlift.
How heavy should the Cable Hip Abduction be?
Pick a weight you can lift for the planned reps with one or two left in reserve. As a common starting point, sets of 3 to 6 reps use about 85 to 90 percent of your one-rep max and sets of 6 to 12 reps about 70 to 80 percent; the calculator on this page does the arithmetic.