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Hip Abduction (Machine)

Hip Abduction (Machine) trains 1 of the 18 muscle groups Full Coverage tracks: Abductors (outer hip) 100%.

Backbone movement Level: Beginner Machines Push Easy on the lower backEasy on the kneesNo load on the spineEasy on the shoulders

Hip Abduction (Machine) - Start position
Start position
Hip Abduction (Machine) - Finish position
Finish position

How to do it

  1. Sit in the machine and place the outside of your knees against the pads.
  2. Start with your knees close together so the first inch of the rep is already loaded.
  3. Drive your knees apart against the resistance.
  4. Pause for a beat at the widest point and squeeze the outer hips.
  5. Return slowly - letting the stack pull your knees shut wastes the hardest part of the rep.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Light Main

How it compares

Compared with the Band Lateral Walk, it loads Glutes 20 points lower, Abductors (outer hip) 20 points higher. It needs Machines where the other uses Resistance bands. Compared with the Step-Ups, it loads Quads 85 points lower, Glutes 75 points lower, Abductors (outer hip) 60 points higher. It needs Machines where the other uses Dumbbells + Bench.

Other ways to train this

Other exercises for the Abductors (outer hip)

Related guides

Exercise illustrations and data by RepDB (repdb.co), used under licence.

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