Arms and calves · New to it
Hip Abduction Machine
Pushing your knees apart against padded arms while seated, for the side glutes that steady your hips.
Drawings by Everkinetic, CC BY-SA 4.0, shown white on dark.
- Works
- glutes
- Kit
- Machine
- Dose
- 12 to 15 reps
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Sit with your back on the pad and the pads against the outside of your knees. Hold the handles.
While you move
- Sit tall, back on the pad
- Push knees out wide
- Pause at the widest point
- Let them close slowly
Avoid
- Letting the weight slam shut
- Leaning forward to move it
- Tiny partial reps