Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredMachine
  • MechanicsIsolation
  • Force TypePush (Bilateral)
  • Experience LevelBeginner
  • Secondary Muscles
    Abs, Glutes, Hamstrings
Target Muscle Group

Abductors

Abductors Muscle Anatomy Diagram

Hip Abduction Machine Overview

The hip abduction machine exercise is an exercise used to strengthen the abductors.

The abductors play a critical role in core stability and having strong abductors can result in better personal records on the squat and deadlift.

From an aesthetic perspective, performing hip abduction isolation exercises assists in the development of a full pair of glutes and hips.

Hip Abduction Machine Instructions

  1. Setup in an upright position with your back against the pad and your spine neutral.
  2. Exhale and push the legs apart as you open the pads.
  3. Once your hips are fully externally rotated, slowly return to the starting position.
  4. Repeat for the desired number of repetitions.

Hip Abduction Machine Tips

  1. Experiment with foot and pelvis position. Depending upon the shape of your hip, you may need a slightly more internal or external starting position to fully maximize the contraction.
    • Similarly, be mindful of your pelvic position - don’t allow the back to arch as this will tip the hips forward and place the adductors under excessive stretch before the contraction which can affect force output.
    • If you can’t seem to figure out how to change the position of your pelvis while seated, experiment with changing the position of the torso (i.e. lean forward or push your back into the pad).
7 Comments
Mary
Posted on: Mon, 04/15/2024 - 17:14

What are some at-home alternatives if I don't have the machine at home nor can go to the local gym?

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Roger
Posted on: Tue, 04/16/2024 - 08:26

Resistance bands, Mary. That is what I found worked best for me.

Marg
Posted on: Wed, 04/24/2024 - 18:18

THank you - I had the same question.

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Roger
Posted on: Tue, 04/16/2024 - 08:27

Resistance bands, Mary. That is what I found worked best for me.

Sumit
Posted on: Tue, 10/24/2023 - 15:18

Building muscle

Dshred
Posted on: Tue, 07/06/2021 - 07:13

Very good article.

Ali
Posted on: Wed, 06/19/2013 - 14:05

good