Hip Abduction Machine
Quick Information
Category
Hypertrophy
Difficulty
Beginner
Equipment
Machine
Primary muscle group
Gluteus Medius
Secondary muscle groups
Gluteus Maximus, Hip External Rotators
Movement pattern
Hip Abduction
Training goal
Hypertrophy
Sport
General Athletic Development, Bodybuilding
Overview
Purpose. Isolate and strengthen the gluteus medius and minimus.
How it fits the system. A beginner-level hip abduction entry in the Hypertrophy section, programmed to develop hypertrophy. Related work in the library: Slider Adductor Slide and Adductor Machine.
Primary muscles
Gluteus Medius
Secondary muscles
Gluteus Maximus, Hip External Rotators
Movement pattern
Hip Abduction
Equipment
Machine
Difficulty
Beginner
How to Perform
- Sit in the machine with the pads against the outside of the thighs.
- Set the starting width so the hips begin in a comfortable position.
- Sit tall and hold the handles.
- Push the knees apart smoothly to the end of the range.
- Pause and squeeze for a second.
- Return under control without letting the stack touch down.
Coaching Cues
- Lean the torso very slightly forward to bias the upper glute.
- Pause at the widest point.
- Control the return rather than letting it snap back.
Common Mistakes
- Using momentum from the torso.
- Letting the stack crash between reps.
- Using a range so short the muscle barely shortens.
Progressions & Regressions
Progressions
Add load or increase the pause.
Regressions
Reduce load and range.
When to Use It
When to use
As hip abductor accessory work.
When not to use
With acute lateral hip pain.
Programming
3 sets of 12 to 20 reps.
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