Glutes · Glute isolation
Cable Hip Abduction
The Cable Hip Abduction mainly trains your glutes.
One cable
Wrist/ankle cuff
Stable
How to do it
- Side-on to the machine, inside hand on the tower
- Raise your straight outside leg out to the side
- Pelvis stays level, torso upright
- Return slowly: then switch sides
Coach’s tip
Trains the glute medius, which keep your pelvis and knees stable. Toes point forward, not up: otherwise the hip flexor takes over.
Setup
Pulley
Pulley at the bottom
Grip
Cuff on the outside ankle
Load
One cable
You need
Wrist/ankle cuff
Stability
A bench, the floor or the frame takes the counterforce, or the cable pulls straight up or down. Good for heavy sets.
Alternatives
Other exercises for the same movement (glute isolation). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Cable Hip Abduction work?
Mainly the glutes.
How do I set up the cable machine for the Cable Hip Abduction?
Pulley: Pulley at the bottom. Grip: Cuff on the outside ankle. You also need: Wrist/ankle cuff.
What can I do instead of the Cable Hip Abduction?
For the same movement: Belt Hip Thrust, Cable Glute Kickback and Single-Leg Glute Bridge. In DCFT you swap with one tap.
DCFT
The Cable Hip Abduction in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.