Demo & instructions
Machine Hip Abduction
Also known as: Seated Hip Abduction, Hip Abductor Machine, Outer Thigh Machine
Instructions
Seated with pads against the outside of your knees, you press your legs apart against resistance. A simple, stable way to train the muscles on the side of your hips.
- Movement
- Hip abduction
- Type
- Isolation
- Level
- Beginner
- Typical range
- 10–25 reps
Setup
- 1Sit with your back against the pad and your feet on the footrests.
- 2Bring the leg pads together so they rest against the outside of your knees.
- 3Hold the side handles lightly and sit tall.
Execution
- 1Press your knees outward against the pads in a smooth, steady motion.
- 2Open as far as you comfortably can and hold for a beat.
- 3
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
