Strength Training · Bodybuilding
Machine Hip Abduction
Machine hip abduction is a seated exercise where you press your thighs outward against pads. It trains the muscles on the sides of your hips that help move your legs apart.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Set the machine’s starting angle so your thighs begin comfortably close together.
- Sit with your back against the backrest.
- Position the pads against the outsides of your thighs, just above your knees.
- Place your feet on the foot supports.
- Hold the handles beside the seat.
- Press your thighs outward through a comfortable range.
- Bring your thighs back to the starting position under control.
Form cues
- Keep both sides moving evenly.
- Keep your feet relaxed.
- Exhale as you open.
Common mistakes
- Rocking your torsoKeep your pelvis planted in the seat instead of leaning or twisting to move the load.
- Bouncing through repetitionsUse a steady pace with a brief pause at the widest point rather than rebounding.
- Slamming the weight stackSlow the final part of the return so the plates settle gently.
Safety
Excessive resistance or forcing your legs too far apart can strain or irritate the hip and groin area.
- Check that the seat and pad adjustments are locked before starting.
- Begin with a light load you can control throughout the movement.
- Stop the set if you feel pinching or sharp pain.
If you have ongoing hip or groin pain or a recent hip surgery, ask a physiotherapist or doctor about a suitable range and resistance first.
Muscles worked
Primary muscles
Equipment
- Hip Abduction Machine
Sets and reps
- Sets
- 2–3
- Target
- 12–20 reps
- Rest
- 1 min
Finish each set feeling you could complete two or three more controlled repetitions.