Hip abduction machine
Primary muscles: Abductors. Assisting muscles: Glutes.
How to do it
- Sit on the machine, set the weight and place your legs on the side pads.
- Grip the handles and keep your torso still — this is the starting position.
- Push your legs outwards, spreading them apart, as you exhale.
- Hold the contraction for one second, then return under control, inhaling.
Key to the execution: The torso stays fixed — only the thighs move outwards.
Common mistakes
- You swing your torso to help the movement.
- You perform the movement in jerky bursts instead of a controlled motion.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Legs exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.