Cable Hip Abduction (version 2)

1. Attach an ankle strap to a low pulley and secure it around the ankle farther from the machine.
2. Stand side on to the machine and hold the frame with your inside hand for balance.
3. Step slightly away from the stack so the cable is taut, crossing in front of your supporting leg.
4. Stand tall, brace your core, and shift your weight fully onto the leg nearest the machine.
5. Raise the strapped leg straight out to the side, leading with the heel and keeping the knee straight but not locked.
6. Lift until the outer hip is fully contracted, around 30 to 45 degrees, without leaning your torso toward the machine.
7. Lower the leg back across the midline with control until you feel a slight stretch in the outer hip.
8. Finish the set, then turn around and work the other leg.

Common Mistakes

• Swinging from the torso: side bending toward the machine lifts the leg with momentum, not muscle. Keep the trunk still and let the hip do the work.
• Rotating the toes up: turning the foot to the ceiling brings the hip flexors into the lift. Point the toes straight ahead throughout.
• Standing too close to the stack: slack cable at the bottom means no resistance in the strongest part of the range. Step out until the cable is tight at the start.
• Chasing height: lifting past 45 degrees usually comes from hiking the pelvis. Stay in the range where the pelvis stays level.