Duration required
Focus Area required
 s rest

Hip Abductor

Key Points:

  • With the padding facing outwards sit in the machine, putting your thighs against the pads.
  • With your legs spread comfortably, bring your legs towards each other until they almost touch.
  • Slowly bring them back outwards to just before the start position and repeat.

Common Mistakes:

  • Pushing out from your feet.
  • Overextending the hips outwards.
  • Using excessive momentum to swing outwards or back in.

Where you should 'feel it':

Primary Muscles:
Outer Hip
Secondary Muscles:
Muscle diagram with the following muscles highlighted Outer Hip, Glutes

Similar Exercises

With the pads facing outwards sit down in the machine and have the inside of your thighs touching the padding. Adjust the pads so that your legs are spread apart from one another as far as comfortable where you may feel a mild stretch in your inner thighs. Your feet should be flat on the platforms and have a straight back against the seating.

Start by slowly contracting your legs to be as straight as possible without touching one another. Then in a controlled manner retract back to just before the starting point to maintain tension. Focus on pushing from your knees. Repeat for the desired amount of repetitions then gently rest the weights.

Avoid the use of momentum or clanking the weights when finishing a repetition.

Why use SafeForm?

If your members work out unsupervised then SafeForm's interactive guides are a must for your gym.

Increase Member Retention
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