Cable Kneeling Hip Abduction
Description
The cable kneeling hip abduction is performed on all fours while lifting one leg out to the side against cable resistance. The kneeling position isolates the gluteus medius and reduces compensation from other muscle groups. It is excellent for sculpting the side glutes and improving hip stability.
Equipment Required
Cable Kneeling Hip Abduction Instructions
- Attach an ankle strap to the low cable pulley and to one ankle.
- Get on all fours with the cable to your working side.
- Position your hands under your shoulders and knees under your hips.
- Brace your core to keep a flat back.
- Lift the working leg out to the side, keeping the knee bent at 90 degrees.
- Raise the leg until the thigh is parallel to the floor.
- Squeeze the side glute at the top.
- Lower slowly to the start. Complete reps on one side before switching.
Cable Kneeling Hip Abduction Form & Visual
Cable Kneeling Hip Abduction Benefits
- Isolates the gluteus medius
- Improves hip stability
- Sculpts the side glutes
- Constant cable tension throughout
- Useful for hip strengthening
- Reduces lower back loading
Cable Kneeling Hip Abduction Muscles Worked
- Gluteus medius
- Gluteus maximus
- Hips
Cable Kneeling Hip Abduction Variations & Alternatives
- Fire Hydrant
- Cable Hip Abduction
- Side-Lying Leg Raise
- Clamshell
