Hip Abduction Machine

Technique

Sit in the machine with the pads on the outside of your thighs and adjust the range to your flexibility. Push your legs outward against the resistance by squeezing your glutes and outer hips. Pause briefly at full abduction. Return slowly to the starting position without letting the weight stack slam.

Steps

1. Sit with your back supported and place the pads against the outside of your thighs
2. Adjust the starting range to a comfortable hip position
3. Brace your torso and push your knees outward by squeezing your glutes
4. Pause briefly at full abduction without shifting your body
5. Bring your legs inward slowly without letting the weight stack touch down

Common mistakes

• Using momentum to swing the legs outward
• Leaning or twisting the torso during abduction
• Forcing the hips beyond a comfortable range
• Letting the weight stack slam on the return

Variations

• Upright seated hip abduction
• Forward-leaning seated hip abduction
• Single-leg machine hip abduction
• Band-resisted seated hip abduction

FAQ