Hip Abduction Machine
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The Hip Abduction Machine is a strength training exercise performed on a seated machine where you press your knees or thighs outward against padded resistance to isolate hip abduction. Its primary purpose is to build strength and stability in the hips while enhancing glute medius and minimus activation, with secondary involvement of the tensor fasciae latae. Ideal for athletes, runners, or anyone addressing hip weakness or imbalances, it requires only the machine and suits beginners to advanced users seeking targeted lower body development.
How to Perform Hip Abduction Machine
- 1Adjust the machine's seat height and thigh pads so your outer thighs align with the pads and knees are at the machine's pivot point.
- 2Sit upright with your back fully against the pad, feet flat on the floor, and core engaged.
- 3Position your thighs inside the pads, starting with knees together and hips neutral.
- 4Grip the handles lightly for stability.
- 5Exhale as you press your thighs outward against the pads, squeezing your glutes until legs are fully abducted (about 45-60 degrees).
- 6Inhale as you slowly return your thighs to the starting position, controlling the movement.
- 7Repeat for desired reps, then safely exit the machine.
- 8Key form tips: Keep toes pointed forward (not outward); avoid using momentum—focus on glute contraction. Common mistakes: Arching the back or shrugging shoulders—stay tall and stable.
