Machine Hip Abduction

oec:machine-hip-abduction

A seated machine exercise that isolates the outer hips and glutes by spreading the thighs outward against resistance.

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Also called: Seated Hip Abduction, Seated Machine Hip Abduction, Hip Abductor Machine

How to do it

Sit upright in the machine with your back firmly against the backrest.
Adjust the thigh pads so they rest comfortably against the outside of your knees or lower thighs.
Place your feet on the foot pegs and grip the side handles for upper-body stability.

Push your thighs outward against the pads by contracting your outer hips.
Continue spreading your legs until you reach full hip abduction.
Hold the fully open position briefly while squeezing your glutes.
Slowly return your legs to the starting position under control, stopping just before the weight stack touches down.

Exhale as you push your legs outward; inhale as you slowly return to the center.

Using momentum or swinging the upper body forward to move the weight.: Keep your torso stationary against the pad and move only at the hip joints.
Letting the weight stack crash between repetitions.: Stop just short of resting the plates to maintain continuous tension on the target muscles.

Adjust the starting width pin to a comfortable stretch that does not force the hips into excessive adduction.

This record: CC-BY-SA-4.0.