Male

Cable hip abduction

Muscles involved

Knowing exactly where to place an exercise in your workout makes all the difference, and the cable hip abduction offers tremendous flexibility. You can use this movement on the low pulley machine as an activation exercise during your warm-up, waking up your glutes before jumping into heavy compounds like squats or lunges. Alternatively, performing it as a finisher at the end of your leg day allows you to thoroughly fatigue the target muscles under continuous cable resistance. Because the machine pulley maintains constant tension throughout the entire range of motion, your glutes stay fully engaged from start to finish. Whether you utilize it to prep your hips with light weight or to burn out your side glutes at the end of the session, it guarantees targeted isolation and maximum workout efficiency.

How to do it

1. Stand sideways next to a cable machine with a low pulley and place an ankle strap on the ankle farther away. 2. Hold onto the machine with one hand to stabilize yourself and place the other hand on your hip. 3. Lift the leg with the weight laterally as high as possible, keeping your torso stable. 4. Lower the leg in a controlled manner to the starting position and repeat to complete the repetitions.

Equipment required

Máquina

Polea

Muscles worked

Tips

- Hold the machine firmly to maintain stability. - Lift your leg laterally using your abductors. - Control the descent, resisting the force of the cable.