Machine hip abduction
General guidance. This page has not been reviewed by a qualified professional yet.
Machine hip abduction. For abduction open knees outward; for adduction bring them together. Return slowly.
How to do this exercise: Machine hip abductionSetup · movement · load
- Set your position
Sit with your back supported. Pads go outside knees for abduction, inside for adduction; choose a comfortable starting width.
- Make the movement
For abduction open knees outward; for adduction bring them together. Return slowly.
- Breathe and control the pace
Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Do not bounce the weights or force an extreme range.
Log the number shown on the machine. Pulley ratios vary, so compare results on the same machine.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
- Type
- Strength
- Difficulty
- Beginner
- Sides
- Both sides together
- How load is measured
- Machine-displayed load
Main muscles
Abductors, Glutes
Equipment
Load values are only comparable on the same exercise and equipment.
How to do it
- Sit with your back supported. Pads go outside knees for abduction, inside for adduction; choose a comfortable starting width.
- For abduction open knees outward; for adduction bring them together. Return slowly.
Common mistakes
- Do not bounce the weights or force an extreme range.
Safety notes
- Start with easy resistance and breathe continuously. Stop for sharp pain; ask gym staff to demonstrate unfamiliar equipment.