🦵
Hip Abductor Machine
Difficulty: beginner
Primary Muscles: Hip-abductors, Glutes
Secondary Muscles:
📝 How to Use
- 1.Sit in machine with back against pad
- 2.Place outer thighs against pads
- 3.Adjust pad width to comfortable starting position
- 4.Push legs outward against resistance
- 5.Hold at peak for 1 second
- 6.Return to starting position with control
✅ Form Tips
- •Keep back flat against pad
- •Don't rock or use momentum
- •Focus on outer hip and glute engagement
- •Controlled movement in both directions
- •Don't force range of motion
❌ Common Mistakes
- •Rocking torso to generate momentum
- •Moving too quickly
- •Not achieving full contraction
- •Leaning forward
🔄 Alternative Machines
If this machine is busy, try these alternatives: