IsolationCable
Cable Hip Abduction
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 10–15 reps (50–70% 1RM, RPE 6–7)
Strength
Max Power
3–5 sets × 6–10 reps (65–80% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 15–20 reps (30–50% 1RM, RPE 5–7)
📋How to Perform
- Attach an ankle cuff to a low cable and secure it around the working ankle.
- Stand sideways to the machine with the working leg furthest from the stack.
- Hold the frame lightly for balance and stand tall with ribs down.
- Shift a little weight to the support leg and keep the working knee softly bent.
- Abduct the working leg out to the side without tilting your pelvis.
- Pause briefly at the top and feel the side glute working.
- Return slowly to the start without letting the stack slam.
- Complete all reps, then switch sides.
💡Coaching Cues
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Keep hips level—no hiking or rotating.
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Move slowly; feel the side glute, not the lower back.
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Stand tall and keep ribs down.
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Stop short of range that forces body swing.
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Control the return—do not let the cable pull you.
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Maintain control and proper form throughout.
⚠️Common Mistakes
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Tilting the pelvis to fake more range.
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