Beginner exercise
Hip Abduction Machine (Lean Back)
Also called Thigh Abductor (Lean Back)
Technique
How to perform Hip Abduction Machine (Lean Back)
- This is for the glute medius. To begin, sit down on the abductor machine and select a weight you are comfortable with. When your legs are positioned properly, grip the handles on each side and lean backward into the backrest. Your entire upper body (from the waist up) should be stationary. This is the starting position.
- Slowly press against the machine with your legs to move them away from each other while exhaling. Feel the contraction in your upper glutes for a second and begin to move your legs back to the starting position while breathing in.
- Keep your upper body stationary.
- Repeat for the recommended number of repetitions.
GymDaze demonstration
Watch Hip Abduction Machine (Lean Back)
Programming relevance
Muscles involved
Primary targets: Gluteus Medius, Gluteus Minimus, Tensor Fasciae Latae.
MuscleScoreRole