Cable Hip Abduction

CABLE HIP ABDUCTION

Muscles used

cable hip abduction

The cable hip abduction is another glute isolation exercise that can be easily loaded for progression.

As always with cable exercises, you should reserve this move for the end of your workout.

How to perform the cable hip abduction

Over at the cable station, adjust the pulley to the bottom of the rack and attach an ankle strap.

Select your desired start weight and strap your ankle in.

Standing perpendicular with the machine and your attached ankle facing outwards; bring your attached ankle across the front of the other.  The cable should be taught, so step out further if required.

Hold onto the cable station with one hand for stability and then slowly pull your strapped ankle away from the machine as far out as you can.  Pause for a second before bringing it back to start position through the same controlled movement.

Go for reps.

Cable hip abduction: Common mistakes to avoid

Be sure to maintain good posture throughout.  And remember that this is a glute isolation exercise, the rest of your body should remain entirely still.

While doing the exercise is far better than not doing it (in most cases), it should be noted that sloppy form on any exercise is not recommended.  If you are performing your cable hip abduction with incorrect form, you may recruit other muscle groups during the exercise, or poorly engage the intended muscle groups, which will hinder your gains at best and result in injury at worst. 

Always keep the muscle you intend to work in mind when you are performing the exercise, this is the ideal way to ensure best results.

Reps and sets

In addition to the cable hip abduction, you should also consider your overall bigger picture.  How many reps and sets you perform with each exercise depends entirely on where you are physically and of course, your desired outcomes.

Beginners should keep it simple; 3-4 sets of 8-12 reps is an ideal starting point.   For the purpose of laying a solid foundation to build upon; don’t over complicate things.  The most important thing is to get started, the rest will come with experience.

On the other hand, more advanced lifters should consider their current strength and goals first.  From there; you can choose the appropriate rep/set range to work with.

Beyond the cable hip abduction...

Check out more bum exercises and of course, be sure to track your lifts.

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