Standing cable hip abduction

Direct standing work for the gluteus medius with the constant tension of a cable. It complements the machine abduction because it also demands stabilising the support hip.

• Isolation
• Cable
• Beginner

How to do it

• Ankle strap on the outside leg; hold on with the hand on the cable side
• Open the leg without rotating the pelvis or leaning the torso
• Short, clean range: the hip does not abduct 90°
• Return resisting, without letting the stack pull you back

Sets, reps and tempo

Ranges: 12–20 reps · 0–1 RIR

Tempo: 2 s on the way down, squeeze 1 s at the peak and stay in control, no swinging

Common mistakes

• Leaning the torso the other way to gain range
• Opening with external rotation and turning it into a different exercise
• Loading so much that the torso does the movement

Muscles worked

Primary

• Glutes

Secondary

• Core / abs

Alternatives

• Cable Hip Abduction
• Hip Abduction Machine
• Cable Glute Kickback