Hip abductor
- Sit in the hip abduction machine with your back against the pad. Position your legs so the pads rest against the outside of your knees.
- Push your legs outward as far as comfortably possible, squeezing your outer thighs and glutes.
- Slowly bring your legs back together with control to the starting position.
Tips
- Keep your back flat against the pad throughout the set so your pelvis stays stable and the movement comes entirely from your hip joints.
- On the return phase, resist the pads as your legs come back together rather than letting them drop inward freely.
- Open your legs to the point where you feel a strong contraction in your outer glutes, then pause briefly before returning.
Common mistakes
- Lifting or rocking the hips off the seat as the legs open, which shifts the movement away from the hip joint.
- Letting the legs snap back to the starting position instead of controlling the inward movement.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
