Hip Abduction Machine
Works the outer hips, the muscles that hold your pelvis level on one leg, with a load you can set and add to in small steps.
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Muscles worked
Target
Also works
- Equipment
- Machine, Hip abduction machine
- Level
- Beginner
- Tempo
- Lift 1 s · Lower 2 s
How to do the hip abduction machine
- 1Sit with your back against the pad and set the pads against the outside of your knees.
- 2Hold the handles, brace your core and keep your feet on the foot rests.
- 3Push your knees out against the pads as far as you comfortably can.
- 4Hold for a second, then let your knees come back together slowly without letting the stack touch down.
When to pick it: Pick it to strengthen the outer hips after your main leg work, for example if your knees drift inward when you squat or run.
Form cues
- Lead with the knees
- Back stays against the pad
- Slow on the way in
Common mistakes
- Rocking the torso forward to finish the rep
- Letting the weight slam back between reps
- Using a range so short the hips barely move
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time. Get a full 4–12 week program →
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