Cable Kneeling Hip Abduction
Attach an ankle cuff to a low cable pulley and secure it to one ankle. Kneel on the floor or a mat, facing perpendicular to the cable machine, with the cable-attached leg closer to the machine.
- Equipment
- Gym Machine
- Difficulty
- Beginner
- Focus Area
- Hips
- Injury risk
- Low
Primary muscles
- Gluteus Medius
- Gluteus Minimus
- Tensor Fasciae Latae
Secondary muscles
- Quadratus Lumborum
- Obliques
Target muscles
- glutes
- hips
How to perform
- 1
Attach an ankle cuff to a low cable pulley and secure it to one ankle.
- 2
Kneel on the floor or a mat, facing perpendicular to the cable machine, with the cable-attached leg closer to the machine.
- 3
Maintain a tall, stable torso, engaging your core, and slightly lean away from the machine for balance if needed.
- 4
Keeping your knee slightly bent, slowly abduct the cuffed leg out to the side, leading with your heel.
- 5
Squeeze your outer glute at the peak of the movement.
- 6
Control the leg as you slowly return it to the starting position, resisting the cable's pull.
- 7
Complete all reps on one side before switching.
Safety & form
Train smart. Read these notes before adding heavy load.
