Cable hip abduction (version 2)
- Zielmuskel
- Gluteus Medius
- Synergistenmuskeln
- Tensor Fasciae Latae
- Equipment
- Cable
- Körperregion
- Hips
- Typ
- Strength
The cable hip abduction (version 2) is a single-leg hip exercise that primarily targets the gluteus medius, with the tensor fasciae latae assisting. Performed standing at a cable machine with an ankle cuff, it loads the muscles that drive the leg out to the side, making it useful for building hip stability and side-glute strength.
Cable hip abduction (version 2): So führst du sie aus
- 1Set the cable pulley to the lowest position and attach an ankle cuff to the cable.
- 2Secure the cuff around the ankle of your outside (working) leg, then stand side-on to the machine so the cable crosses in front of your standing leg.
- 3Hold the frame of the machine with one hand for balance and stand tall with a slight bend in your standing knee.
- 4Brace your core and keep your hips level and facing forward throughout the movement.
- 5Lift the working leg directly out to the side, leading with the heel and keeping the toes pointing forward.
- 6Raise the leg until you feel your outer hip contract, without leaning your torso to the opposite side.
- 7Pause briefly at the top, then lower the leg under control back toward the standing leg without letting the weight stack rest.
- 8Complete your reps, then switch sides and repeat with the other leg.
Technik-Tipps
- Move slowly and deliberately rather than swinging the leg, so the gluteus medius does the work instead of momentum.
- Keep your toes pointing forward, not up or out, to bias the side glute over the hip flexors.
- Stand tall and avoid hiking your hip up or leaning away from the machine to keep tension on the target muscle.
- Use a weight light enough that you can control the lowering phase for the full range of motion.
Häufige Fehler
- Swinging the leg with momentum, which shifts work away from the gluteus medius and reduces the training effect.
- Leaning the torso toward the standing leg to lift higher, which cheats the rep and loses tension on the outer hip.
- Rotating the toes upward or outward, which recruits the hip flexors and tensor fasciae latae more than the target gluteus medius.
- Letting the weight stack slam down between reps, which removes resistance during the lowering phase where much of the benefit comes from.
Häufig gestellte Fragen
What muscles does the cable hip abduction (version 2) work?
It primarily works the gluteus medius, the muscle on the side of your hip, with the tensor fasciae latae assisting to move the leg out to the side.
Is the cable hip abduction good for beginners?
Yes. It is a controlled, single-joint movement, and the cable lets you start very light. Hold the machine for balance and focus on slow, clean reps as you learn the pattern.
How many sets and reps should I do?
Because the gluteus medius responds well to higher volume, 2-4 sets of 12-20 reps per leg with a controlled tempo is a sensible default.
Where should I feel the cable hip abduction?
You should feel it on the outer side of the working hip, in the gluteus medius. If you mostly feel it in the front of the hip, lower the weight and keep your toes pointing forward.
