Machine Side Hip Abduction
Strengthen your outer hips & glutes with Machine Side Hip Abduction. Isolate & tone those muscles for better stability & a more sculpted physique!
The Machine Side Hip Abduction mainly works the hip abductors (outer thighs). You'll need: hip abduction machine.
Required Equipment
Machine Side Hip Abduction Muscles Worked
Primary
Hip Abductor (gluteus medius); Hip Stabilizer (gluteus minimus)
Secondary
Hip Tensor (tensor fasciae latae)
Machine Side Hip Abduction Variations and Alternatives
How to do the Machine Side Hip Abduction
Select an appropriate weight on the lever hip abduction machine.
Stand on the machine, positioning your body against the backrest so that the side you are working is nearest to the weight stack.
Place the outside of your thigh against the padded lever, which should be set at a height that is just below your hip.
Grasp the handles or the support bars to stabilize your torso.
Keep your body upright, and avoid leaning or tilting too far in any direction.
Exhale and slowly abduct your leg, pushing it outward against the resistance of the pad.
Push the lever until you feel a good contraction in your outer thigh and glutes, without compromising your posture or excessively shifting your weight.
Hold the contraction for a moment, then inhale as you slowly return your leg to the starting position, controlling the weight through the entire movement.
Perform the desired number of repetitions, then switch legs and repeat the exercise.
Make sure to perform the exercise in a controlled manner, maintain proper form throughout the movement, and avoid using momentum to lift the weight. Adjust the machine settings to fit your body dimensions for optimal performance and safety.
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Machine Side Hip Abduction FAQs
What muscles does the Machine Side Hip Abduction work?
The Machine Side Hip Abduction mainly works the hip abductors (outer thighs). The main muscles are the gluteus medius and gluteus minimus.
What equipment do you need for the Machine Side Hip Abduction?
Hip abduction machine.
What workout day should the Machine Side Hip Abduction go on?
It belongs on leg day in a push/pull/legs routine.
What are some Machine Side Hip Abduction variations and alternatives?
Similar exercises include the Cable Standing Hip Abduction, Cable Standing Hip Adduction, Hip Abduction and Bodyweight Standing Hip Abduction.
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