Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredMachine
- MechanicsIsolation
- Force TypePush (Bilateral)
- Experience LevelBeginner
- Secondary Muscles
Abs, Glutes, Hamstrings
Target Muscle Group
Abductors
Hip Abduction Machine Overview
The hip abduction machine exercise is an exercise used to strengthen the abductors.
The abductors play a critical role in core stability and having strong abductors can result in better personal records on the squat and deadlift.
From an aesthetic perspective, performing hip abduction isolation exercises assists in the development of a full pair of glutes and hips.
Hip Abduction Machine Instructions
- Setup in an upright position with your back against the pad and your spine neutral.
- Exhale and push the legs apart as you open the pads.
- Once your hips are fully externally rotated, slowly return to the starting position.
- Repeat for the desired number of repetitions.
Hip Abduction Machine Tips
- Experiment with foot and pelvis position. Depending upon the shape of your hip, you may need a slightly more internal or external starting position to fully maximize the contraction.
- Similarly, be mindful of your pelvic position - don’t allow the back to arch as this will tip the hips forward and place the adductors under excessive stretch before the contraction which can affect force output.
- If you can’t seem to figure out how to change the position of your pelvis while seated, experiment with changing the position of the torso (i.e. lean forward or push your back into the pad).
17 Comments
Is there a substitute exercise for the abductor machine
Hi Joshue, are you training in a gym or at home? I want to make the best suggestions possible here.
Also in the tips it says experiment with foot and pelvic position (sorry in advance if this is too personal of a question, or if its not allowed take it down im not trying to break any rules just want to best results possible) does a females uterus have anything to do with pelvic position? Such as, if a woman were to have a tilted or retroverted uterus? If this has nothing to do with that how can you find out the shape of your pelvis and if you should infact be leaning forward or pushing back, and also how would you know whether your feet should be positioned in or out? And what are the differences to these positioning if you aren't doing it the way your body should be ? I hope that makes sense
This is actually a very solid question, Destiny, and I appreciate you asking it.
For this exercise, I don't believe it would not matter, but I also think it is up to the individual. If you happen to find that leaning forward slightly or altering your footing helps you feel the exercise better without compromising anything else, then you can do that. As long as you are not so far out of position that you are risking injury for the sake of moving more weight, I think you will be okay.
Stretching throughly before you do the exercise could also help if you are feeling discomfort when doing the exercise. That said, I am not a woman and am more than willing to let a lady that has more knowledge on this speak up and share their thoughts.
Whats a good number of repetions for someone who's new to the gym but is highly determined and wants to push themselves (as safe as possible of course) but an in intense workout, I hope that makes sense... I know a big part of this journey is diet, and the right supplements(I haven't gotten that far yet so I have no clue about supplements or meal planning or how much protein to eat, etc..)
10-15 would be a solid number range to shoot for, Destiny. Start with a weight that you can do for 10, then push yourself to add a rep each time until you get to 15. After that, add weight and go back down to 10 again with the goal of working back up.
What are your goals? We may be able to help you get started on all the other components if you are interested.
Please can you give me examples of at home adductor and abductor exercises. Thank you
What equipment do you have access to, Alex? I want to provide the best options possible for you.
This would be a good one for adductors, Alex.
https://www.muscleandstrength.com/exercises/alternating-lateral-lunge-wi...
Abductors are tough, but you can do close stance goblet squats. They work more quads but do hit the abductors as well.
Weights and benches only
What are some at-home alternatives if I don't have the machine at home nor can go to the local gym?
Resistance bands, Mary. That is what I found worked best for me.
THank you - I had the same question.
Resistance bands, Mary. That is what I found worked best for me.
Building muscle
Very good article.
good