Hip Abduction Machine

Muscles Hip Abduction Machine Works

Muscles used

• Adductorsinner-thigh muscles from the groin toward the knee
• Hip flexorsMuscles that flex the hips, running from the inner waist to the front of the thighs

Main muscleSit in the machine and bring your legs inward. The main muscles driving this movement are your adductors. Your adductors contract to pull your thighs toward the midline of your body.

Supporting musclesYour hip flexors help stabilize the front of your hips in the seated position so your legs do not wobble.

How it should feelAs you bring the pads together, your inner thighs should shorten and squeeze. The inner-thigh contraction should be strongest at the end of the range.

Signs you're offIf your pelvis rocks or your upper body moves with the pads, you are using momentum instead of your inner thighs. If you bounce the weight, adductor tension will drop.

Remember thisKeep your pelvis still and squeeze the pads together with your inner thighs.

Setting Up for Hip Abduction Machine

Setup orderAdjust the pad spacing with your knees slightly wider than your hips → Sit with your back against the backrest

• The gap between the inner Knee pad

  Set it like thisAfter sitting down, with your knees spread slightly wider than your pelvis, adjust the spacing so that the pads touch the inside of your knees.

  How to checkWhen you start, your legs should not be spread too wide so that your groin feels tight, and the insides of both knees should lightly touch the pad.

• 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 insides of both knees should touch the pad to the same degree.

Watch out forAvoid starting with pad is spread too wide, causing the groin to feel tight from the start, or where only the inside of one knee touches the pad.

Stance for Hip Abduction Machine

Foot widthSit with your hips against the seat, and place your legs outside 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 inside of your thighs.

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

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

Press your upper body and hips against the seat, and slowly bring your legs together using the strength of your inner thighs.

Think of it like thisThe feeling of gathering towards the inner thighs

Before the fixShake your body, bring your legs together, or move your hips on the seat.

After the fixI feel tension in my inner thighs, and my legs slowly come together.