Hip Abduction (Machine)

The technique.

1. 01

   Sit on the hip abduction machine, placing your outer thighs against the pads.

2. 02

   Adjust the machine to a comfortable starting position, feet on the footrests.

3. 03

   Keep your back pressed firmly against the seat and core braced.

4. 04

   Push your knees outwards, spreading your legs against the resistance.

5. 05

   Squeeze your glutes at the peak, then slowly return to the starting position with control.

What goes wrong.

• ×Leaning forward or backward excessively, reducing glute isolation.
• ×Using too much weight, leading to jerky, uncontrolled movements.
• ×Not achieving a full range of motion, limiting muscle activation.
• ×Rushing the movement, losing tension and control.
• ×Allowing the weight stack to slam down.