Cable Hip Abductions
4 SETS - 12 REPETITIONS
1. Set Up:
Begin by attaching an ankle strap to the low pulley of a cable machine.
Adjust the weight stack to your desired resistance.
Stand facing the cable machine and secure the ankle strap to your right ankle.
Stand with your feet together and hold onto a support or the machine for balance.
2. Starting Position:
Keep your upper body straight, shoulders back, and core engaged.
Hold onto the support or machine for balance and stability.
Your right leg should be on the side of the cable machine, and your left leg should be your supporting leg.
3. Lifting Motion:
Inhale as you lift your right leg outward and away from your supporting leg.
Keep your knee straight but not locked.
Focus on using your hip muscles to perform the movement.
4. Range of Motion:
Continue lifting your right leg until it’s at hip height or as high as your flexibility allows.
At the top of the movement, your leg should be parallel to the ground.
5. Squeeze and Pause:
At the top of the movement, pause briefly and contract your hip muscles.
6. Lowering the Leg:
Exhale as you slowly lower your right leg back down to the starting position with control.
7. Finish:
Once you’ve completed your set with the right leg, switch to the left leg and perform the exercise.
Tips for Proper Cable Hip Abductions Form:
Controlled Movements: Perform the exercise with controlled and deliberate motions.
Core Engagement: Engage your core muscles to maintain balance and stability.
Breathing: Inhale as you lift your leg and exhale as you lower it.
Leg Position: Keep your leg straight but not locked during the movement.
Range of Motion: Lift your leg as high as your flexibility allows without discomfort.
Foot Placement: Ensure your supporting foot is firmly planted on the ground.
Warm-Up: Perform a light warm-up before starting your Cable Hip Abductions sets to prepare your hip muscles.