Hip Abductor Machine

Execution

1. Keep your back firmly against the pad, holding the sides of the seat so your upper body does not rock with the legs.
2. Exhale and push the legs apart against the resistance, squeezing the glute medius and outer thighs.
3. Hold for a beat at the widest point you can control, without jerking for extra range.
4. Inhale and bring the legs back together slowly, without letting the pads clap together hard.
5. If you run out of strength mid-set, let the legs close slowly against the resistance instead of releasing them suddenly. To end the set: bring the legs back to the starting position, wait until the stack settles fully on the pins, then lift your legs off the pads and stand up out of the machine.

Quick cues

• Back stays still, don't rock with the legs.
• Push out and squeeze the glute medius.
• Don't jerk for extra range.
• Bring the legs back slow and controlled.

Common faults

• Fault: Rocking the upper body with each push

  Fix: Hold both sides of the seat and press the back into the pad for the whole set, dropping the weight if it still rocks.

• Fault: Jerking the legs open past a controlled range

  Fix: Slow down, open only to a point you can control and hold there for a beat.

• Fault: Letting the pads clap together hard on the way in

  Fix: Bring the legs together over 2 seconds and ease into the finish.

• Fault: Setting the starting range too narrow or too wide for the hips

  Fix: Reset the starting range to a comfortable width for your hips before adding weight.