legs
Standing Cable Abduction
Standing side-on to a low cable with a strap on your outer ankle, you lift that leg out to the side. Isolates the outer hip of the working leg.
beginnercable machineankle strap
BEFORE YOU START2
- Set the pulley to the lowest position and attach the ankle strap.
- Choose a light weight with the pin.
HOW TO DO IT
Get into position
- Strap the cuff around your right ankle.
- Stand side-on with your left side next to the machine, holding the frame.
- Stand tall with the cable running across in front of your left leg.
Check: You are standing tall, holding the frame, with the cable on your right ankle crossing in front of your left leg.
Lift the leg out
- Lift your right leg straight out to the side as far as it goes without leaning.
- Hold for a second at the top.
Check: Your right leg is out to the side with the knee straight, and your trunk is still upright.
Return slowly
- Lower the leg slowly back across in front of your standing leg.
Check: The leg is back at the start with the weight still off the stack.
That is one rep. Do all the reps on one leg, then turn around and switch.
Breathe out as you push out or lift; hold for a second; breathe in as you return over 2 seconds.
MUSCLES WORKED
abductorsglutescore
Red marks the muscles doing the work; amber the assisting ones. Same body for every exercise, so guides compare at a glance.
COMMON MISTAKES2
- Leaning the trunk away to lift the leg higher. The lean does the work instead of the hip. Fix: Stay upright; lift only as high as that allows.
- Swinging the leg. Fix: Lift slowly and lower slowly.
SAFETY1
- Keep the weight light.
EQUIPMENT SETTINGS
- cable machine · pulley: lowest position
RELATED EXERCISES
variants: side lying leg raise, seated hip abduction machine
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