TETSUHip Abduction Machine
The Hip Abduction Machine is a leverage machine exercise for the upper legs that primarily targets the abductors, with the glutes and hamstrings assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the Hip Abduction Machine
- Adjust the seat height so that your knees are at a 90-degree angle.
- Sit on the machine with your back against the backrest and your feet on the footrests.
- Place your hands on the side handles for stability.
- Engage your abductors and slowly push your legs apart, away from the midline of your body.
- Pause for a moment at the end of the movement, then slowly bring your legs back together to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Hip Abduction Machine work?
The Hip Abduction Machine primarily targets the abductors. The glutes and hamstrings work as supporting muscles.
What equipment do I need for the Hip Abduction Machine?
You need a leverage machine to perform the Hip Abduction Machine.
How many sets and reps of the Hip Abduction Machine should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Hip Abduction Machine works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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