How To Do Hip Abduction (Cable)

Hip Abduction Exercise

Hip Abduction is an exercise that targets the hips and outer, lateral muscle of the thighs.

Gyms have a variety of machines you can use to develop the hip and abductor muscles.

Hip Abduction exercise is beneficial for sports that require lateral movements, hip and abduction strength and flexibility such as basketball, football, soccer, tennis and martial arts.

This is also a good exercise for rehabilitating injured knees or hips or as a post- surgery movement to slowly introduce circulation mobility to the hip and knee.

These are also good movements to prime the hips and knees before Squats, Deadlifts and Leg Presses.

Hip Abduction How To

  • Put your left foot through the foot harness or ankle cable of a standing cable machine.
  • With your right hand take a secure grip on the station for stability and keep your upper body stable. The toes of your left foot must be angled up.
  • Take a deep breath, exhale then extend your left leg outward to the left side. Stop at the point where you feel a contraction at the left hip and abductor muscle of the left leg.
  • At the top, hold the position for a count of “one” then slowly and under control bring your left leg back to the starting position.
  • Repeat the movements until you have completed the targeted number of reps with your left leg.
  • Switch legs then repeat the movements and rep range with your right leg.

Form and Technique

The abductor muscle is a small muscle and does not require a lot of weight to stimulate development.

This exercise is all about form, technique and constant tension.

When you are extending the leg of the anchored foot, do not use momentum.

Focus on allowing the leg itself; specifically the hip and the abductor muscle do all the work.

Using momentum or jerking at the start of the movement could result in serious injury.

Some gyms have a Seated Hip Abductor Machine.

The advantage of using a standing cable machine is that it is a closer approximation of how your hips and abductors work during functional activity. It will require more stability, balance and focus.

VariationsHigh Bar Squat (closer stance), 45 Degree Leg Press (closer feet position)

Routine for Strength: 5 sets, AMRAP (30 secs rest between sets)

Routine for Muscle Gains: 5 sets, AMRAP (45-60 secs rest between sets)

Hip Abduction