Machine Hip Abduction
Drive the pads apart to spread the thighs, squeezing the glutes at the end range before returning.
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See your setup in four steps
Demo video from YouTube, played in its own player.
- Equipment
- Machine
- Movement
- Legs
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the abductors, for when the machine is taken or you want a change.
Questions
- What muscles does the Machine Hip Abduction work?
- The Machine Hip Abduction mainly works the abductors and glutes.
- What equipment do you need for the Machine Hip Abduction?
- A machine.
- How many sets and reps of the Machine Hip Abduction?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Machine Hip Abduction?
- Band Clamshell, Band Fire Hydrant, Band Lateral Walk and Foam Roll IT Band work the same main muscle.
Program it for your clients
Coaches add the Machine Hip Abduction to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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