Machine Hip Abductor
Tone your outer thighs! Strengthen & sculpt your hips with the Machine Hip Abductor. Proper form instructions provided.
The Machine Hip Abductor mainly works the hip abductors (outer thighs) and glutes & hips, with help from the hip adductors (inner thighs). You'll need: hip abduction machine.
Required Equipment
Machine Hip Abductor Muscles Worked
Primary
Hip Abductor (gluteus medius); Glutes (gluteus maximus)
Secondary
Hip Tensor (tensor fasciae latae); Hip Adductors
Machine Hip Abductor Variations and Alternatives
How to do the Machine Hip Abductor
Adjust the machine to fit your body: The pads should be against the outer thighs and you should be able to sit comfortably with your back against the backrest.
Select an appropriate weight for your fitness level.
Sit down on the machine and place your feet on the footrests if available.
Ensure the side pads are in contact with the outside of your thighs.
Grasp the handles for stability, and make sure your back is flat against the pad throughout the exercise.
Exhale and slowly push your thighs apart against the resistance of the pads.
Pause at the point of maximum tension and squeeze your glutes and hip abductors.
Inhale and slowly return to the starting position, controlling the movement and preventing the weights from slamming.
Perform the desired number of reps and sets.
Always ensure you perform all movements in a controlled manner and within a comfortable range of motion to prevent injury. Adjust the weight to your ability and increase it progressively as your muscles grow stronger.
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Machine Hip Abductor FAQs
What muscles does the Machine Hip Abductor work?
The Machine Hip Abductor mainly works the hip abductors (outer thighs) and glutes & hips, with help from the hip adductors (inner thighs). The main muscles are the gluteus medius and gluteus maximus.
What equipment do you need for the Machine Hip Abductor?
Hip abduction machine.
What workout day should the Machine Hip Abductor go on?
It belongs on leg day in a push/pull/legs routine.
What are some Machine Hip Abductor variations and alternatives?
Similar exercises include the Cable Standing Hip Abduction, Lever Ab Swing, Lever Leg Raise Abduction and Lever Glute Abductor Press.
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