Hip Abduction Machine
Sit in the machine with your outer knees against the pads. Push your legs apart against the resistance as wide as comfortable, squeezing the outer glutes. Control the weight as you return to the starting position. Targets the gluteus medius and minimus for hip stability and shape.
Muscles worked
Equipment
How to do it
- Sit in the machine with the outer pads against the outside of the knees or thighs.
- Set the start width so the legs are close together and the outer hip is loaded.
- Brace the core and press the knees outward as wide as you control.
- Pause for one count with the outer glutes squeezed.
- Return slowly to the start without letting the stack slam.
- Keep the torso upright and the hips pinned to the seat.
Watch for
- Leaning back to recruit the low back instead of the glutes.
- Letting the legs snap outward without control.
- Cutting the range short before the outer glutes work hard.
Breathing
Exhale as you press out, inhale as you return.
Tip
Lean the torso slightly forward to bias the gluteus medius; sitting bolt upright biases the TFL more.
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