Hip Abduction Machine (Lean Back)

GymDaze demonstration

Watch Hip Abduction Machine (Lean Back)

Technique

How to perform Hip Abduction Machine (Lean Back)

1. Sit on the abductor machine with the outer sides of your thighs against its pads and your feet on the provided supports.
2. Select the resistance and starting width, then lean back against the backrest.
3. Keep your pelvis and torso still in that position as you move the thighs outward against the pads.
4. Open through the range you can control without bouncing or lifting your pelvis from the seat.
5. Bring the thighs inward slowly, resisting the return of the machine.
6. Reset in the same leaned-back position before the next repetition.

Programming relevance

Muscles involved

Primary targets: Gluteus Medius, Gluteus Minimus.