Strength Training · Bodybuilding
Reclined Machine Hip Abduction
Reclined machine hip abduction trains the muscles along the outer hips by pressing your thighs apart against resistance while your back rests on an angled support.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Set the adjustable backrest to a reclined position.
- Sit with the pads against the outside of your thighs, just above your knees.
- Place your feet on the machine’s foot supports.
- Grip the handles beside the seat.
- Press your thighs outward to separate the pads.
- Bring your thighs back to the starting position.
Form cues
- Keep your pelvis heavy against the seat.
- Let your feet follow your knees.
- Exhale as you press outward.
Common mistakes
- Forcing extra rangeStop opening your thighs before you feel pinching or need to shift your hips.
- Letting the pads snap inwardTake about two seconds to return so the weight stack does not slam down.
Safety
Too much weight or an overly wide starting position can strain the outer hip or groin. Fatigue can make it harder to control the machine’s inward pull.
- Use only a backrest position designed and secured for this machine.
- Set the starting-width adjustment to a comfortable position before loading your thighs against the pads.
- Begin with a light weight to check your control.
- Let the weight stack settle fully before using the release mechanism or exiting.
If you have ongoing hip or groin pain or recent hip surgery, ask a physiotherapist or doctor whether this position is appropriate.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Hip Abduction Machine
Sets and reps
- Sets
- 2–3
- Target
- 12–20 reps
- Rest
- 1 min