Cable Hip Abduction
With the cable at the ankle, sweep the leg out to the side, squeezing the outer glute at the end range.
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Demo video from YouTube, played in its own player.
- Equipment
- Cable
- Movement
- Legs
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the abductors, for when the cable is taken or you want a change.
Questions
- What muscles does the Cable Hip Abduction work?
- The Cable Hip Abduction mainly works the abductors and glutes.
- What equipment do you need for the Cable Hip Abduction?
- A cable.
- How many sets and reps of the Cable Hip Abduction?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Cable Hip Abduction?
- Band Clamshell, Band Fire Hydrant, Band Lateral Walk and Foam Roll IT Band work the same main muscle.
Program it for your clients
Coaches add the Cable Hip Abduction to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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