Glutes · Cable machine

Cable Kneeling Hip Abduction

The cable kneeling hip abduction is an isolation movement designed to target the gluteus medius and minimus under continuous cable tension. It suits lifters of all experience levels and is best placed toward the end of a lower-body or glute-focused session.

Muscles: Glutes
Equipment: Cable machine
Type: Strength
Animation: Women

How to do it

Kneel beside a cable machine with an ankle strap attached to the low pulley.
Secure the strap around your outer ankle and position yourself so there's tension in the cable.
Keep your torso upright and core engaged.
Slowly lift your leg out to the side against the resistance.
Pause at the end range of motion, then slowly return to the starting position.

Common mistakes

Leaning your torso excessively away from the working leg shifts tension from the glutes onto the lower back and core.
Using momentum to swing the leg reduces time under tension and places unnecessary stress on the hip joint.
Rotating your pelvis backward during the lift shifts the workload toward the hip flexors instead of the glute medius.

Tips

Hold onto the cable machine upright with your free hand to keep your hips and torso firmly stabilized.
Keep your working foot neutral or slightly turned inward to better engage the upper glute fibers.
Pause for a full second at the top of the movement to emphasize peak muscular contraction.

Sets and reps

Perform 3 to 4 sets of 12 to 15 controlled repetitions per leg, resting 45 to 60 seconds between sides.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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On a computer? Point your phone's camera here to get the app.

Questions

Why perform this exercise kneeling rather than standing?

Kneeling stabilizes the pelvis and prevents body sway, directing far more isolated tension straight into the gluteus medius.

What should you do if hip pain occurs during the movement?

Stop immediately if you feel sharp pain or uncomfortable pinching in the joint, and consult a medical specialist before continuing.

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