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Hip Abductor Machine

A machine-based isolation exercise that targets the hip abductor muscles, building strength and stability in the lateral hip and gluteal region.

Exercise Overview

Category

General Resistance

Exercise_Type

Strength

Difficulty_Level

Beginner

Technique

Sit in the hip abductor machine with your back against the pad and legs positioned on the machine. Push your legs apart by contracting your outer hip muscles, then slowly return to the starting position.

Starting Position

Sit in hip abductor machine with back against pad, legs positioned on machine, ready to perform abduction.

Finishing Position

Legs pushed apart through abduction, maintaining proper form and control throughout the movement.

Form Cues

Keep back against pad, push with control, feel the contraction, maintain proper form

Common Mistakes

Lifting hips, using momentum, incomplete range of motion, poor back position

Progression Tips

Increase weight, add tempo changes, try different angles, or perform more reps.

Regression Tips

Use lighter weight, focus on form, reduce range of motion, or use resistance bands.

Safety Notes

Maintain proper form to avoid hip strain. Stop if you experience pain in outer hips, lower back, or knees. Keep your back pressed against the pad throughout the movement.