Hip Abduction Machine

Muscles Hip Abduction Machine Works

Muscles used

• Glute mediusupper outer glute that helps stabilize the pelvis
• Outer glutesdeeper outer-hip muscle that helps stabilize the hip
• Obliquesside abs running from the ribs toward the pelvis

Main muscleSit in the machine and press your legs outward. The main muscle driving this movement is your glute medius. Your glute medius moves your thighs away from the midline and helps stabilize your pelvis.

Supporting musclesYour glute minimus assists the outward movement from deep in the hip, and your obliques help keep your torso from leaning side to side.

How it should feelAs you open your legs, you should feel the upper outer glutes tighten. The squeeze should be strongest at the widest point.

Signs you're offIf your pelvis tucks under or your torso leans forward, tension may shift from your outer glutes to your outer thighs. If you bounce the pads, glute tension will drop.

Remember thisKeep your pelvis still and press the pads outward with your outer glutes.

Setting Up for Hip Abduction Machine

Setup orderAdjust the pad spacing with knees about hip-width apart → Sit with your back against the backrest

• Knee outer pad spacing

  Set it like thisAfter sitting down, bring your knees together to about hip width, then adjust the spacing so that the pads touch the outside of your knees.

  How to checkWhen starting, your knees shouldn't be too close together; the outer edges of both knees just need to lightly touch the pads.

• Backrest

  Set it like thisSit with your back against the backrest and your buttocks pushed all the way to the back of the seat.

  How to checkWith your back against the pad, the outer sides of both knees should touch the pad to the same degree.

Watch out forAvoid starting with a large gap between the pad and the outside of the knee, or with the knees too close together.

Stance for Hip Abduction Machine

Foot widthSit with your hips against the seat, and place your legs inside the pads.

Where your weight goesKeep your hips on the seat and your back against the backrest.

Upper body positionSit so your back touches the backrest and the pads touch the outside of your thighs.

Why it mattersIf your sitting position is off, your hips may shift as you open your legs.

How to Grip for Hip Abduction Machine

Grip typeHold the handles beside the seat or on the front of the machine with both hands.

Grip widthHold the same position on both handles, so one hand is not higher or lower than the other.

How hard to gripPlace the handles in the middle of your palms and wrap your thumbs around them.

The Key Point for Hip Abduction Machine

Secure your upper body and pelvis to the seat, and slowly spread your legs using the side muscles of your hips.

Think of it like thisThe feeling of spreading the hips to the sides

Before the fixThe upper body leans backward, or the legs are spread quickly.

After the fixI feel tension in the sides of my hips, and my torso doesn't shake.