Hip Abduction (Machine)
Complete guide to Hip Abduction (Machine). Learn proper form, technique, and execution. Targets Abductors. Requires leverage machine. Step-by-step instructions and expert tips.
How to Perform Hip Abduction (Machine)
Add the appropriate amount of weight and sit on the hip abduction machine.
Place your legs against the outer pads and sit tall with your back against the pad.
Engage your abs and take a breath.
Push both legs outward against the pads as far as possible, squeezing your glutes at the end and exhale.
Slowly bring your legs back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |