Hip abductor with cable

Exercise overview

Primary muscle group: Legs

Exercise type: Cable

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 10

Average per rep (lbs)*: 23

Description: Attach an ankle strap to one ankle and hook it up to a low cable pull. Stand next to the cable pull with your strapped ankle farthest away from the machine. Step away from the machine so that the cable is pulled tight and your strapped leg is pulled across your unstrapped leg. Grasp the machine for stability and place your free hand on your hip.Keeping both of your legs straight, exhale as you pull your strapped leg away from the cable pull machine until it is fully abducted. Inhale as you slowly return your strapped leg to the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps. Once you have finished, your first set is completed. Repeat the same exercise with your other leg.

Exercise ID: 00133

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Control the Movement: Ensure that you perform the exercise slowly and with control. This helps in maximally engaging the targeted hip abductor muscles and increases the effectiveness of the workout.
Maintain the Tension: Keep the cable taut throughout the entire range of motion. This continuous tension helps maintain constant resistance on your muscles, leading to better activation and growth.
Posture: Stand tall and keep your chest lifted. Avoid leaning to either side as this can reduce the effectiveness of the exercise and may lead to strain on other areas of the body.
Foot Placement: Your supporting leg should be slightly bent, and your feet should be hip-width apart to provide a stable base. This aids in maintaining balance and proper form.
Core Engagement: Maintain a tight core throughout the movement. This provides better stability and helps prevent lower back injuries.
Range of Motion: Don’t compromise your form for a greater range of motion. Lift your leg only as high as you can while keeping your form intact. Your goal is to isolate the hip abductors effectively.
Breathing: Breathe naturally and avoid holding your breath. Typically, you should exhale as you abduct your leg and inhale as you return to the starting position.
Progressive Overload: Gradually increase the weight or resistance as you get stronger. This principle helps in continual muscle growth and strength improvements.

Exercise overview

Exercise tips and tricks

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