At a glance
- Main muscle
- Glutes
- Equipment
- Cable
- Rep range in Mitta
- 12 to 20 reps
- Skill level
- Beginner
- How tiring
- Low
- One side at a time
- Yes
- Weight step in Mitta
- 2.5 kg
How to do it
- Hold on.
- Leg out to the side, toes forward.
- Return slowly.
Pick a weight you can lift for 12 to 20 reps with good form, and stop each set with a few reps left in the tank. Do the same number of reps on both sides, starting with your weaker side.
Why rating B
Works, but harder to overload and less stable than the machine.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Machine Hip Abduction · Machine · rating A
- Single-Leg Dumbbell Hip Thrust · Dumbbell · rating A
- Walking Lunge · Dumbbell · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the cable hip abduction.
Let Mitta set the weight.
Mitta plans the cable hip abduction with a weight and rep target for every set, worked out from your last sessions.
Questions about the
cable hip abduction
What muscles does the cable hip abduction work?
The cable hip abduction mainly trains your glutes.
How many reps of the cable hip abduction should I do?
Mitta plans the cable hip abduction at 12 to 20 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the cable hip abduction?
Good alternatives that train the same muscle are the machine hip abduction, single-leg dumbbell hip thrust and walking lunge.
Is the cable hip abduction good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the cable hip abduction have rating B?
Works, but harder to overload and less stable than the machine.