Cable Hip Abduction (toe in)

Cable Hip Abduction (toe in): So führst du sie aus

1. 1Attach an ankle cuff to a low pulley and fasten it around the ankle of your working leg.
2. 2Stand side-on to the machine so the working leg is the one farther from the pulley, with the cable crossing in front of your supporting leg.
3. 3Hold the frame for balance, stand tall with a slight bend in your supporting knee, and brace your core.
4. 4Rotate the working foot so your toes point slightly inward (toe in) to emphasize the upper glute.
5. 5Keeping your leg nearly straight, lift it out to the side against the cable, leading with the heel.
6. 6Raise the leg until you feel the outer hip fully contract, without leaning your torso toward the supporting side.
7. 7Pause briefly at the top, then lower the leg under control back across your body.
8. 8Complete all reps, then unclip the cuff and repeat on the other leg.

Technik-Tipps

• Move from the hip only — keep your torso upright and your pelvis level instead of swaying to swing the leg higher.
• Lower the leg slowly against the cable's pull rather than letting it snap back, so the muscle works in both directions.
• Keep the toe-in rotation throughout the set; losing it shifts the emphasis off the upper glute fibers.
• Use a weight light enough that you can control the full range; the abductors respond to clean reps, not heavy swinging.

Häufige Fehler

• Leaning the torso toward the supporting leg to gain height, which turns the lift into a side bend and takes tension off the hip abductors.
• Using too much weight and swinging the leg up with momentum, which reduces glute activation and stresses the lower back.
• Bending the working knee and kicking the leg out, which recruits other muscles instead of isolating the abductors.
• Letting the foot drift back to a neutral or toed-out position, which removes the upper-glute emphasis the toe-in cue is meant to create.

Häufig gestellte Fragen