Exercises

Seated hip abduction machine

Open the thighs against the machine pads to train the lateral hip muscles.

Seated hip abduction with outer knee pads and moderately opened thighs.

Machine · Outer knee pads

Source: Life Fitness · Hip Abduction

Step by step

  1. Adjust the seat and starting width to a comfortable position; select a light load.
  2. Sit against the backrest, place feet on the supports and keep the pads against the outside of your knees.
  3. Open both thighs with control without swinging your torso.
  4. Return slowly and set the resistance down before releasing the machine.

Common mistakes

  • Bouncing the knees apart or leaning to move the weight.
  • Forcing a starting width beyond a comfortable hip range.

Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.