Hip Abduction Machine
Hip, machine, glutes
The hip abduction machine pushes the knees apart against padded arms while you sit. It trains the side of the glutes along a guided path. It suits beginners and anyone who wants extra glute work beside squats and hinges.
Setting up
- Sit with the back against the pad and the outer knees against the padded arms.
- Hold the side handles.
- Start with a light load you can move slowly.
How to do a hip abduction
- Push the knees apart against the pads.
- Pause when the legs are wide.
- Let the knees come back together slowly.
- Keep the back against the pad.
Breathing. Breathe out as you push the knees apart and breathe in as they close.
Muscles worked
- Mainly
- Glutes
Common mistakes
- Letting the weights slam together. Control on the way in is half the work, so return slowly.
- Leaning forward to push. The glutes should push, so sit tall against the pad.
- Bouncing through short reps. A full range works the muscle, so open wide and pause.
Guide
Guide
Guide