Cable · GLUTES

Cable hip abduction (lateral kickback) — Muscles Worked & RPE Load Guide

FR: Abduction des hanches à la poulie · Stack pin jumps without momentum spikes

Cable hip abduction (lateral kickback) targets Hip Abductors, Glutes as primary movers (1.0× set credit). Constant cable tension at peak lengthened position.

Primary Movers (1.0×)
Hip Abductors, Glutes
Full 1.0 hard-set credit per set
Secondary Synergists (0.5×)
Minimal synergists
Fractional 0.5 set stimulus
Equipment & Pattern
Cable
External / Standard Load
CSV Import Aliases
1
Strong, Hevy, Capua & Jefit

17-Muscle Fractional Recruitment & Weekly MEV–MRV Landmarks

Each working set ≥ RPE 6 triggers fractional hard-set credit toward Renaissance Periodization / Schoenfeld weekly hypertrophy landmarks.

Muscle Group Mechanical Role Effort Share Weekly Optimal Band (MEV–MAV) Frequency & Research
Hip Abductors Primary (1.0× set) 60% 4–12 sets/wk (MRV 16) 2–4x / week · Evidence
Glutes (Gluteus Maximus / Medius) Primary (1.0× set) 40% 4–16 sets/wk (MRV 20) 2–4x / week · Evidence

Cable hip abduction (lateral kickback) Worked Wathan RPE Prescription Table (kg)

Worked kg values computed for Cable hip abduction (lateral kickback) using a worked 35.0 kg reference 1RM (Cable) rounded to 2.5 kg cable increments. Mechanics: Pulley-guided continuous line of pull; resistance curve: Constant cable tension at peak lengthened position.

Reps RPE 9.5 RPE 9 RPE 8.5 RPE 8 RPE 7
3 reps 0 kg (86%)0 kg (86%)0 kg (86%)0 kg (86%)0 kg (79%)
5 reps 0 kg (79%)0 kg (79%)0 kg (79%)0 kg (79%)0 kg (71%)
8 reps 0 kg (71%)0 kg (71%)0 kg (71%)0 kg (71%)0 kg (71%)
10 reps 0 kg (71%)0 kg (71%)0 kg (71%)0 kg (64%)0 kg (64%)
12 reps 0 kg (64%)0 kg (64%)0 kg (64%)0 kg (64%)0 kg (64%)

Strong, Hevy & French/English CSV Import Labels

STRUGGL automatically maps these exact workout-tracker strings to canonical Cable hip abduction (lateral kickback) volume and e1RM records on zero-login Wrapped CSV upload.

Abduction des hanches à la poulie Cable hip abduction (lateral kickback) abduction des hanches à la poulie

Taken-Rack Substitutes & Biomechanical Swaps

Ranked deterministically by weighted primary-muscle overlap inside the same measurement family.

Abductor machine (100% overlap) Compare Swap: Cable hip abduction (lateral kickback) vs Abductor machine → Band Hip Abduction (100% overlap) Machine Hip Abduction (100% overlap) Compare Swap: Cable hip abduction (lateral kickback) vs Machine Hip Abduction →

Verified Peer-Reviewed Literature (PubMed & DOI)

Peer-Reviewed Paper Author & Journal External Reference
Dumbbell versus cable lateral raises for lateral deltoid hypertrophy: an experimental study. Larsen (2025) · Frontiers in physiology PubMed 40692697 ↗
Different hip rotations influence hip abductor muscles activity during isometric side-lying hip abduction in subjects with gluteus medius weakness. Lee (2014) · Journal of electromyography and kinesiology : official journal of the International Society of Electrophysiological Kinesiology PubMed 24560168 ↗
Effects of different hip rotations on gluteus medius and tensor fasciae latae muscle activity during isometric side-lying hip abduction. Lee (2013) · Journal of sport rehabilitation PubMed 23921296 ↗

Compute Your Exact Cable hip abduction (lateral kickback) 1RM & Weekly Muscle Volume

Plug a single set into our Wathan RPE calculator or import your Strong/Hevy CSV history to see if Hip Abductors, Glutes sets fall between MEV and MRV.

Wathan 1RM & Plate Calculator → Audit Weekly Muscle Volume Upload Strong / Hevy CSV