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  • Gluteus medius
  • Cable
  • Beginner

Cable hip abduction

The cable hip abduction works your glutes. Start with 2 to 3 sets of 10 to 15 reps per side, stopping with about 3 reps in reserve. To build muscle, do 2 to 4 sets of 12 to 20 reps per side.

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Video on the way

We film every move with real women. Until then, follow the steps and the 3 tips.

  1. Tip 1Torso still, only the leg moves
  2. Tip 2Toes pointing forward
  3. Tip 3Slow on the way back

Where you should feel it

On the side of your hip and in your glute. If you feel it more at the front of your hip, keep your toes forward and take the leg slightly back.

Main muscles
Gluteus medius and gluteus minimus
Also working
Tensor fasciae latae and gluteus maximus

How to do it

  1. Attach the ankle strap to the low pulley and to the ankle farthest from the machine. Stand side-on to the cable, holding the frame.

  2. Step away until the cable is taut, with your standing knee slightly bent and your torso tall.

  3. Move your leg out to the side, toes pointing forward, as far as your torso stays still.

  4. Hold for 1 second, then return slowly until your feet almost meet, without letting the weight slam. Switch sides after the set.

Common mistakes

  • Mistake

    Leaning your torso the other way to lift the leg higher.

    How to fix it

    Lower the weight and stop the leg where your torso still stays upright. It is a short movement.

  • Mistake

    Turning your foot out and swinging the leg forward and up.

    How to fix it

    Keep your toes pointing forward and move the leg out to the side, in line with your body or slightly behind it.

  • Mistake

    Letting the cable yank your leg back fast.

    How to fix it

    Count 2 seconds on the way back and keep the cable taut until the end.

Sets and reps for your goal

GoalSetsRepsReps in reserveRest
Getting started2 to 310 to 15 per side330 to 60 s
Muscle and definition2 to 412 to 20 per side1 to 230 to 60 s

Reps in reserve: how many more reps you could still do with good form when you end the set.

Variations

Same movement, other equipment

  • Standing with an ankle weight

    Same movement with an ankle weight and one hand on a support. A good swap when the cable is taken.

  • Side-lying

    Lying on your side on a mat, your top leg lifts against its own weight. You can add an ankle weight.

At home or with more support

  • At home: standing banded abduction

    Mini band above your ankles and one hand on the back of a sturdy chair. Move your leg out to the side with your torso still.

  • Prefer more stability? Hip abduction machine

    Prefer to sit? On the hip abduction machine your back rests on the pad and both legs open together, with no balancing.

Taken? Swap it for one of these

They work the same main muscle.

Keep exploring

Sources

  • Sets and reps

    Currier BS, D'Souza AC, et al. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Med Sci Sports Exerc. 2026;58(4):851-872.

    Full textPubMedDOI

  • Muscles worked

    Selkowitz DM, Beneck GJ, et al. Which exercises target the gluteal muscles while minimizing activation of the tensor fascia lata? Electromyographic assessment using fine-wire electrodes. J Orthop Sports Phys Ther. 2013;43(2):54-64.

    PubMedDOI

  • Muscles worked

    Distefano LJ, Blackburn JT, et al. Gluteal muscle activation during common therapeutic exercises. J Orthop Sports Phys Ther. 2009;39(7):532-540.

    PubMedDOI

  • Muscles worked

    Boren K, Conrey C, et al. Electromyographic analysis of gluteus medius and gluteus maximus during rehabilitation exercises. Int J Sports Phys Ther. 2011;6(3):206-223.

    Full textPubMed

Review

Draft. This guide is waiting for review by a certified strength and conditioning professional.

Updated October 31, 2026