How to perform Cable Hip Abductor with proper form

Starting Position

1. Set Up: Attach an ankle strap to the low pulley of a cable machine.
2. Adjust Height: Ensure the strap is at ankle height.
3. Position Yourself: Stand next to the machine, facing away, with the ankle strap on the outside leg.

Execution

1. Stabilize: Hold onto the machine or a stable surface for support.
2. Lift Leg: Keeping your standing leg slightly bent, lift the strapped leg away from your body in a controlled manner.
3. Range of Motion: Raise the leg until it's parallel to the ground, ensuring a straight line from your hip to your ankle.
4. Control Descent: Lower the leg back to the starting position without letting it touch the ground.

Tips

• Body Alignment: Keep your torso upright and avoid leaning to the side.
• Core Engagement: Engage your core for stability throughout the movement.
• Breathing: Exhale as you lift the leg, inhale as you lower it.

Common Mistakes

• Overarching the Back: Maintain a neutral spine.
• Using Momentum: Avoid fast movements; focus on control.

Variations

• Adjust the weight for difficulty.
• Perform the exercise seated or lying down for a different angle of resistance.