legs
Seated Hip Abduction Machine
Seated with pads against the outside of your knees, you push your legs apart against the weight. Works the outer hips.
beginnerhip abduction machine
BEFORE YOU START2
- Set the pads to the outside of your knees and the start position with your legs together.
- Choose the weight with the pin.
HOW TO DO IT
Get into position
- Sit with your back against the pad and hold the handles.
- Place your feet on the foot rests with the pads against the outside of your knees.
Check: Your back is against the pad and the pads rest against the outside of your knees.
Push your legs apart
- Push your knees apart as far as they go.
- Hold for a second at the widest point.
Check: Your legs are as wide apart as they go and your back has stayed on the pad.
Return slowly
- Let your knees come back together slowly.
Check: Your knees are back together and the weight has not touched down.
That is one rep. Repeat for your set.
Breathe out as you push out or lift; hold for a second; breathe in as you return over 2 seconds.
MUSCLES WORKED
abductorsglutes
Red marks the muscles doing the work; amber the assisting ones. Same body for every exercise, so guides compare at a glance.
COMMON MISTAKES2
- Leaning forward to push harder. Fix: Keep your back on the pad; use less weight.
- Letting the weight slam the legs back together. Fix: Return over 2 seconds.
SAFETY1
- Start light; the outer hips tire fast.
EQUIPMENT SETTINGS
- hip abduction machine · pads: against the outside of your knees · start position: legs together or set where you feel a light stretch
RELATED EXERCISES
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