Machine Hip Abductions
Sit on the hip abduction machine with your back against the pad, knees bent ~90°, and pads positioned just above the knees. Adjust the seat so the machine’s pivot lines up with your hips. Brace your core, grip the handles, and keep feet flat (slight toe-out is fine). Press your knees outward until you reach a comfortable end range without leaning or arching your back. Pause briefly, keep the pelvis level, then return slowly until the pads just touch—don’t let the weight stack rest. Move from the hips (not the feet), keep knees and toes aligned, exhale as you open and inhale as you return.
How it is executed
- Sit on the hip abduction machine with your back against the pad, knees bent ~90°, and pads positioned just above the knees.
- Adjust the seat so the machine’s pivot lines up with your hips.
- Brace your core, grip the handles, and keep feet flat (slight toe-out is fine).
- Press your knees outward until you reach a comfortable end range without leaning or arching your back.
- Pause briefly, keep the pelvis level, then return slowly until the pads just touch—don’t let the weight stack rest.
- Move from the hips (not the feet), keep knees and toes aligned, exhale as you open and inhale as you return.
- Muscles worked
- Adductors · Abductors
- Primary muscle
- Adductors · Abductors
- Equipment
- Machine
- Movement pattern
- Lower body
- Difficulty
- Intermediate
- What it is for
- Hypertrophy · Core strength · Stability
