Machine Hip Abductor
10 reps
Press your knees outward against the pads, then return them together slowly.
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ABDUCTORS
Machine Hip Abductor
A seated machine exercise that isolates the hip abductors as you push your knees apart. The fixed path and built-in stability let you concentrate on driving the muscle rather than balancing the load. It's a straightforward way to strengthen the outer hips and glutes.
How to do it
- 1
Sit upright in the abductor machine with your lower back pressed into the back pad.
- 2
Bend your knees to 90 degrees and set your feet on the pedals with your knees against the outer pads.
- 3
Brace your core to keep your spine neutral and still.
- 4
Press your knees outward against the pads in a controlled arc.
- 5
Continue until you reach full outward range.
- 6
Return your knees to the starting position under control and repeat.