Cable Hip Abduction
Cable hip abduction for the abductors and hip stability. It works mainly the hip abductors, with help from the glutes.
Flawless ranks it by lifetime volume: Gold, the third of eight ranks, starts at 25,000 kg.
How to do Cable Hip Abduction
- Attach an ankle strap to the low pulley, stand side-on to the machine and strap the leg that is further from it.
- Hold the frame for balance, brace the core and keep a slight bend in the standing leg.
- Lift the strapped leg straight out to the side against the cable, keeping the torso upright and the toes pointing forward.
- Lower slowly without letting the weight stack rest; do all reps, then turn around for the other leg.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Hip abductors | Gluteus medius |
| Secondary | Glutes | Gluteus maximus |
Muscle data from StrengthLog.
Why do it
- Outer hip — the stabiliser nobody trains
- Keeps the knee tracking where it should
- Support for every single-leg movement
How Flawless ranks Cable Hip Abduction
| Rank | Total volume |
|---|---|
| Bronze | start |
| Silver | 5,000 kg |
| Gold | 25,000 kg |
| Platinum | 50,000 kg |
| Diamond | 100,000 kg |
| Obsidian | 150,000 kg |
| Painite | 250,000 kg |
| Antimatter | 1,000,000 kg |
Flawless ranks Cable Hip Abduction by lifetime volume: the weight × reps of every set you have logged, added up. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Cable Hip Abduction work?
It works mainly the hip abductors, with help from the glutes.
How do you do Cable Hip Abduction?
Attach an ankle strap to the low pulley, stand side-on to the machine and strap the leg that is further from it. Hold the frame for balance, brace the core and keep a slight bend in the standing leg. Lift the strapped leg straight out to the side against the cable, keeping the torso upright and the toes pointing forward. Lower slowly without letting the weight stack rest; do all reps, then turn around for the other leg.
How does Flawless rank Cable Hip Abduction?
By lifetime volume: the weight × reps of every set you have logged, added up. Gold starts at 25,000 kg and Diamond at 100,000 kg, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.