Cable Hip Abduction
Cable hip abduction is an isolation exercise targeting the outer glutes and hip abductors through a lateral leg raise against cable resistance. It builds glute medius strength and hip stability, which are important for knee alignment and functional movement.
How to do it
- Attach an ankle cuff to the low pulley of a cable machine and fasten it to your right ankle.
- Stand sideways with your left side closest to the machine and hold the machine for balance.
- Keeping your leg straight, raise your right leg out to the side against the cable resistance.
- Pause at the top, squeezing your outer glute.
- Slowly lower your leg back to the starting position.
- Complete the desired repetitions before switching legs.
Form cues
- Hold onto the machine handle or frame firmly for stable balance throughout the movement.
- Keep your working leg straight and lead with the heel to target the outer glute.
- Raise your leg smoothly to the side without twisting your torso or leaning your upper body.
- Pause briefly at the top to feel the muscle work before lowering slowly.
Breathing: Exhale as you lift your leg out to the side against the cable resistance, and inhale as you slowly return to the starting position.
Common mistakes
- Swinging the leg using momentum reduces muscle engagement and makes the cable pull ineffective.
- Leaning the torso away from the machine shifts the work away from your glutes and strains your lower back.
- Turning your toes upward can cause the hip flexors to take over instead of the outer glute.
Muscles worked
Primary: glutes. Secondary: hip flexors, lower back.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps per leg, rest 60 s
Lose weight
3 sets × 12–15 reps per leg, rest 45–60 s
Build muscle
3–4 sets × 10–12 reps per leg, rest 60–90 s
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you feel sharp hip or lower back discomfort, ease off or choose a gentler bodyweight variation.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What should I do if I feel this in my lower back instead of my hip?
You are likely leaning your torso to the side as you lift. Keep your upper body upright and use a smaller range of motion.
How many times a week can I do cable hip abductions?
You can safely perform this exercise 2 to 3 times per week with at least a day of rest in between for recovery.
Can I do this exercise without a cable machine?
Yes, you can substitute bodyweight side leg raises or use a resistance band around your ankles.