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Hamstrings and glutes ยท Hip abduction

Hip Abduction Machine

An isolation hip abduction exercise for the abductors, done with a machine. It also works the glutes.

Machine Isolation Reps and weight Also called: abductor machine, outer thigh machine
Illustrations: Everkinetic, CC BY-SA 4.0 (licence)

Muscles worked

Primary

Abductors

Do most of the work.

Secondary

Glutes

Help during each rep.

  • AbductorsOuter hipsPrimary
  • GlutesHips and seatSecondary

How to do it

  1. Set the machine. Adjust the seat and pads so the joint that moves lines up with the machine pivot, then pick the weight.
  2. Push the knees out with the side of the hips.
  3. Pause at the widest point.
  4. Return slowly without letting the weight stack touch.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Rocking the trunk. Stay still and move only at the hips.
  • Letting the weight snap back. Control the return.

Machine busy? Try one of these

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.