# Hip Abduction Machine

URL: https://heatsy.app/ex/machine-hip-abduction

Also known as: Machine Hip Abduction, Seated Hip Abduction, Outer Thigh Machine, Machine Thigh Abductor, Seated Abductor Machine, Abductor Machine, Machine Hip Abductor, Seated Hip Abductor, Hip Abductor Machine, Abductor

Body region: Glutes

## Muscles

- Main: Gluteus Medius, Gluteus Minimus
- Helps: Gluteus Maximus, Tensor Fasciae Latae, Piriformis
- Holds: Rectus Abdominis

## Equipment

- Lever Machine

## Technique

1. Sit down, rest your back on the backrest and place the outer knee pads against your knees.
2. Hold the handles and set the starting width so you feel a light stretch.
3. Push your knees apart as far as you can under control.
4. Pause, then let the legs come back together slowly without letting the weight touch.

### Cues

- Move with the hips, not by rocking the torso.
- Pause at the widest point.
- Leaning slightly forward shifts more work to the glutes.

### Common mistakes

- Letting the weight snap the legs back together.
- Bouncing with the upper body to move more weight.
- Using a short, partial range.

## Alternatives

- [Side-Lying Hip Abduction](https://heatsy.app/ex/side-lying-hip-abduction)
- [Glute Bridge](https://heatsy.app/ex/glute-bridge)