Hip abduction machine
Abductors . Glutes
Press the knees out, squeeze, return under control.
Use in a programExercise profile
Best forMuscle growthRehab
Effectiveness★★★☆☆ 3/5
EquipmentMachine
Also worksAbductors
Recommended3 sets x 12-20 reps, rest 60 s
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
- Purpose
- Isolated work for the gluteus medius and hip abductors.
- Setup
- Sit with the pads on the outer thighs, knees together.
- Common mistakes
- Leaning back to throw the weight out with the torso.
- Easier
- Reduce the load and the range.
- Harder
- Add load or pause at full abduction.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s