Abduction on Cable Pulley

Feel how your hip abductors are working: This exercise strengthens the lateral hip muscles and contributes to a stable hip.

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Preparation

Attach the cable in the lower position.

Starting Position

Stand sideways close to the machine and position the foot furthest away in the loop. The standing leg remains slightly bent.

Execution

Move the active leg slowly and controlled as far as possible outwards, without rotating the hip. Then slowly bring the leg back inwards without releasing the resistance.

Muscles Used

Legs

Glutes

Tip

Make sure to perform the exercise slowly and cleanly - avoid swinging movements.

What makes this exercise particularly effective?

The abduction on the cable pull (also known as "Cable Hip Abduction") is an isolating exercise that specifically targets the muscles on the outside of the hip — especially the gluteus medius and the gluteus minimus.

With the cable pulley the resistance can be kept even and controlled, especially when the movement is performed cleanly and without momentum.

This exercise challenges balance, stability, and muscle activation in the lateral hip area, as the leg is moved outward against the resistance of the cable machine.

What effect does the exercise achieve?

Strengthening the abductors: The gluteal muscle and minimus are specifically targeted, which improves hip alignment and contributes to better shape in the gluteal area.
Hip stability & joint protection: A strong and stable outer hip musculature supports the hip joint, especially during single-leg movements such as lunges or running.
Improvement of balance & movement control: The exercise requires your upper body to remain stable while the supporting leg provides strength and control — enhancing the coordinative aspect of the movement.
Variation & progression: You can adjust the resistance, range of motion (ROM), movement speed, or the position of the supporting leg to tailor the intensity and training stimulus.

How does this exercise fit into the Big 5 concept?

The Big 5 include the fundamental exercises: squat, deadlift, bench press, pull-up or lat pulldown, and shoulder press. Abduction on the cable pull is not part of the classical Big 5, but it complements the Big 5 training concept in a valuable way:

It supports hip stability, which is crucial for movements like squats and lunges — especially for proper knee and hip control.
It helps address muscular imbalances between the inner and outer hip muscles, improving technique and safety during basic exercises.
As a supplementary exercise, it specifically trains lateral stabilization patterns, which are often neglected in the Big 5.