How to do the Machine Hip Abduction
Step by step
- Sit in the abduction machine with the pads resting against the outsides of your knees.
- Set your back against the pad and grip the handles.
- Push your knees outward against the pads, opening your legs wide.
- Pause at the widest point and feel the outer glutes and hips working.
- Bring your knees back together slowly under control.
The thing people get wrong
Control the return instead of letting the pads snap your knees back. A slight forward lean can bias the glutes a bit more.
Coaching cue
Keep your back against the pad instead of pushing off the handles to force more range.
Muscles worked
- Primary: Glutes
- Secondary: Hips
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.