hip-abduction-machine
Adjust the machine's backrest and leg pads so your knees are aligned with the machine's pivot point and your feet are flat. Sit upright with your back pressed against the pad, grasping the handles for stability.
- Equipment
- Gym Machine
- Difficulty
- Intermediate
- Focus Area
- Hips
- Injury risk
- Low
Primary muscles
- gluteus medius
- gluteus minimus
- tensor fasciae latae
Secondary muscles
- obliques
- quadratus lumborum
Target muscles
- hips
- glutes
How to perform
- 1
Adjust the machine's backrest and leg pads so your knees are aligned with the machine's pivot point and your feet are flat.
- 2
Sit upright with your back pressed against the pad, grasping the handles for stability.
- 3
Engage your core, then slowly push your legs outwards, separating your knees against the resistance.
- 4
Continue until your legs are fully abducted or you feel a strong contraction in your outer hips.
- 5
Hold briefly at the peak contraction, squeezing your glutes.
- 6
Slowly and with control, return your legs to the starting position, resisting the weight stack.
- 7
Maintain a stable torso throughout the movement, avoiding leaning forward or backward.
Safety & form
Train smart. Read these notes before adding heavy load.
