Hip abduction
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Muscles worked
- High load
- Abductors
- Low load
- Glutes · Medius
How to do it
Sit in the machine with the pads against the outside of the thighs and the back supported. Push the knees apart to full range, pause briefly, then return under control without letting the stack snap the legs shut. Leaning the torso forward a few degrees biases the glute medius, which is the point of the exercise. Keep the reps slow — this is a small muscle and momentum removes it from the movement entirely.
Form cues
- Lean forward slightly to bias the glute medius
- Control the return, do not let it snap shut
Safety
Talk to a professional before this exercise if you have any of the following:
Lower back
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.