Machine seated hip abduction


Exercise details

  • Target muscle: None; the hip abductors in general. See synergists
  • Synergists: Gluteus Medius, Gluteus Minimus, Gluteus Maximus, Piriformis, Obturator Externus
  • Mechanics: Isolation
  • Force: Push

Starting position

  1. Sit in the seated hip abduction machine with your legs inside of the pads.
  2. Pull the side lever to allow your legs to come together.
  3. Release the side lever to lock your legs into position.
  4. Lie back and grasp the handles at your sides.

Execution

  1. Exhale as you push against the pads with your knees until your hips are fully abducted.
  2. Hold for a count of two.
  3. Inhale as you reverse the movement and return your legs to the starting position.
  4. Repeat for the prescribed number of repetitions.

Comments and tips

  • To emphasize the activation of your gluteus maximus, sit upright or even lean forward a little. To emphasize the activation of your gluteus medius, sit back.
  • Do not allow the weight plates to come crashing down as you reverse the movement; keep the weight plates suspended.
  • The machine seated hip abduction is essential for anyone who wants to develop their glutes. Other exercises that are important/great for glute development include the barbell hip thrust, barbell sumo squat, barbell Romanian deadlift, and the dumbbell forward-leaning lunge.

Machine seated hip abduction video

Sources


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