Hips
Cable hip abduction
Sit on the hip abduction machine with your back pressed against the pad and feet on the footrests. Adjust the pads so they are snug against the outside of your knees or thighs.
- Equipment
- Gym Machine
- Difficulty
- Intermediate
- Focus Area
- Hips
- Injury risk
- Low
Primary muscles
- gluteus medius
- gluteus minimus
- tensor fasciae latae
Secondary muscles
- rectus abdominis
- obliques
Target muscles
- glutes
- hips
How to perform
- 1
Sit on the hip abduction machine with your back pressed against the pad and feet on the footrests.
- 2
Adjust the pads so they are snug against the outside of your knees or thighs.
- 3
Grasp the handles for stability.
- 4
Exhale and slowly push your legs outwards, separating them as far as comfortable.
- 5
Hold briefly at the peak contraction, squeezing your outer glutes.
- 6
Inhale and slowly return your legs to the starting position, controlling the resistance.
- 7
Maintain a stable torso throughout the movement.
Safety & form
Train smart. Read these notes before adding heavy load.
