The cable machines are one of my favourite pieces of equipment in the gym because they offer so much variety and can make exercises effective for beginners to advanced.

If you've seen the cable machine around at your gym but haven't used it yet, it's time to start!

Today I am sharing 3 effective hip abduction cable machine exercises that target your "side booty" that you can do that will help you strengthen & firm the glute medius & glute minimus, as well as give you a good burn! Hello booty goals, right?!

The cable machine glute exercises are:

1. Standing Straight Leg Hip Abduction
2. Standing Cable Fire Hydrants
3. Standing Static Leg Cable Hip Abduction

Upon getting set up with the cable machine, you'll need to grab some ankle cuffs which should be available in your gyms accessory basket. If your gym for some odd reason doesn't have them available, you can find them at a local fitness equipment store, ex Rebel Sport.

Getting into the exercises:

The Standing Straight Leg Hip Abduction

Set up: Ankle cuff /straps on working leg

Support: Hold the machine lightly for balance

Starting off the (stabilising) standing leg straight (or a soft bend if you are hyper extensive), take the working leg slightly infront of you and then moving it out to side the as high as you can with good form.

Exhale and squeeze your glutes as you move the leg away from the centre of your body, inhale as you return it back.

Repeat for your desired amount of reps and then take a 30 second break before doing the next leg if you're not pressed for time. This is beneficial because the straight leg is still working even though it's not moving, it's stabilising.

You can apply this rest period to each standing/stabilising leg exercise if you have time.

The Standing Cable Fire Hydrant

Set up: Ankle cuff/straps on working leg

Support: Hold the machine lightly for balance

Starting off the (stabilising) standing leg with a soft bend, you have the option to slightly hinge forward or stand straight. I recommend adjusting between the two and seeing which angle works better for you. I personally like a slight hinge.

Take the working leg and move it away from your body, out to the side with a bent knee.

Exhale and squeeze your glutes as you move the leg away from the centre of your body, inhale as you return it back.

Option: If you can't lift your leg up as high, modify the movement and lift it half way. As you get stronger, you'll build up the strength to lift it all the way up.

Static Leg Cable Hip Abductions

Set up: Ankle cuff/straps on working leg

Support: Hold the machine lightly for balance 

The (stabilising) standing leg straight will be the main leg worked in this exercise. 

Setting up you'll want to start with light weight, have the non-working leg up to about a 90 degree angle as demonstrated in the photo and open it out to the side.

As you rotate your hips outside, the standing leg is abducting, therefore firing the glute medius in a stabilised way.

Exhale move the leg away from the centre of your body, inhale as you return it back.

In addition to adding this exercise to your overall routine, this is also a great rehab exercise and warm up exercise (if someone struggles to activate their glutes).

Caution: Be mindful you don't hyper extend your straight standing knee. As it is stabilising and abducting, you want to ensure the muscles are contracted, not lose.

Hope these tips help and if you have any questions feel free to drop them in the comments!