Hip Abduction (Machine)
The Machine Hip Abduction is a seated isolation exercise designed to target the outer glutes and hip muscles. By pushing your legs outward against resistance, it strengthens the gluteus medius and minimus to improve hip stability.
Because this is an accessory movement often performed after heavy compounds, the AI monitors your total training volume to ensure you do not overtax your recovery capacity. By analyzing your RPE and performance data, the app can distinguish between 'junk volume' and effective stimulation, prompting weight adjustments to keep you in the optimal growth zone. If you have a history of hip pain, the system can also suggest range-of-motion modifications or alternative exercises like lateral band walks.
Form Cues
- Sit with your back firmly pressed against the pad
- Grasp the handles to stabilize your upper body
- Push your knees outward in a controlled manner
- Pause and squeeze your glutes at the widest point
- Control the weight slowly as you return to the start
- Don't lean forward excessively to use momentum
- Don't let the weight stack slam down between reps
- Don't jerk the legs outward explosively
- Don't allow your knees to cave inward rapidly
Common Mistakes
- Using momentum to swing the weight
- Leaning too far forward
- Shortening the range of motion
- Performing reps too quickly
- Relaxing tension at the starting position
Muscles Worked
This exercise specifically isolates the gluteus medius and gluteus minimus, the muscles responsible for hip abduction and pelvic stability. It also engages the upper fibers of the gluteus maximus and the tensor fasciae latae (TFL), helping to create a stronger, more stable foundation for heavy leg movements.
Primary
Secondary
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