Cable Hip Abductor

Cable Hip Abductor is a beginner isolation push using cable. It loads Glutes.

Why this lift

The Cable Hip Abductor is a beginner isolation push lift. It primarily loads Glutes. You need cable. Most programs place it after your main compounds, as accessory work. You may also hear it called Cable Hip Abductors.

Hip extension — bridges, hip thrusts, and hinge work — is what actually trains the glutes. Squatting alone is not a glute program. If you are new to the gym, learn it with a light load and keep it.

Muscles worked

• Primary: Glutes
• Secondary: —

Setup

• Set cable so the target joint can move and nothing else has to.

How to do it

1. Take Glutes through a full range. Pause where it is hardest.
2. Return under control.

Coaching cues

• Own the stretch and the squeeze.

Common mistakes

• Turning it into a compound swing. Cut the load; slow the eccentric.

How to program it

Treat the Cable Hip Abductor as accessory work: 2–4 sets after your main compounds, enough to feel the target muscle without stealing recovery from the big lifts.

If the Cable Hip Abductor does not agree with you, Barbell Glute Bridge trains Glutes with a different setup.

Related lifts

• Barbell Glute Bridge Glutes
• Barbell KAS Glute Bridge Glutes
• Bodyweight Glute Bridge Glutes
• Cable Glute Kickback Glutes
• Donkey Kick Glutes
• Dumbbell Glute Bridge Glutes

FAQ

What muscles does the Cable Hip Abductor work?

The Cable Hip Abductor works Glutes.

What equipment do I need for the Cable Hip Abductor?

You need cable.

Is the Cable Hip Abductor suitable for beginners?

Yes. The Cable Hip Abductor is marked beginner in this catalog. Start lighter than you think and film one set from the side.