Sit upright and push your thighs outward against the machine pads to separate the legs, primarily working the hip abductors.
How to do the Hip Abduction (Machine)#
- Set the seat and leg pads so your knees start together and the pads rest against the outer thighs.
- Choose a weight, sit with your back against the pad, plant your feet, and hold the handles.
- Maintain a neutral spine and keep your torso still throughout the movement.
- Exhale and steadily press your thighs outward until you reach a controlled end range.
- Pause briefly, then inhale and return your legs slowly to the starting position under control.
Muscles worked#
Common mistakes#
- Using momentum or jerky motions instead of a controlled tempo.
- Leaning or twisting the torso to help move the pads.
- Allowing the knees or feet to rotate instead of driving from the outer thighs.
- Choosing too much weight and losing control on the return.
