Machine Hip Abductions

Technique

Setup

Sit in the machine with your back against the pad and the pads against the outside of your knees. Set your feet on the footrests and hold the handles.

Movement

Push your knees out against the pads as far as you can, squeezing the sides of your hips. Return slowly until your knees are almost together, without letting the stack touch down.

Form Tip

Sit tall and push with your hips, not by rocking your torso. The movement should come only from the hip joint.

Increase Difficulty

Lean forward slightly for more glute emphasis, or pause for 2 seconds at the widest point.

Decrease Difficulty

Use a lighter stack and a shorter range, or switch to Banded Clamshells.