Hip Abduction Machine
Technique guide
Set-up
- Sit with your back against the pad and the leg pads on the outside of your knees.
- Set the starting position so your knees are together.
How to do it
- Push your knees apart as far as you comfortably can.
- Pause briefly.
- Let your legs come back together slowly.
Coaching cues
- Keep your back against the pad and your hips on the seat.
- Control the return rather than letting the pads snap back.
Common mistakes
- Leaning forward and rocking to move the weight.
- Using a weight so heavy that the range shrinks.
Reviewed by Anthony Markson on 2026-11-01
This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
Alternatives
Easier and harder versions of this movement, and the same movement with other equipment.
Other options
- Barbell SquatBarbell
- Front SquatBarbell
- Romanian DeadliftBarbell
- Bulgarian Split SquatDumbbell
- Dumbbell LungeDumbbell
- Hip ThrustBarbell
- Leg Press MachineMachine
- Leg Curl MachineMachine
- Leg Extension MachineMachine
- Hack Squat MachineMachine
- Calf Raise MachineMachine
- Cable Pull-ThroughCable
- Cable KickbackCable
- Bodyweight SquatBodyweight
- Walking LungeBodyweight
- Step-UpBodyweight
- Glute BridgeBodyweight
- Wall SitBodyweight
- Resistance Band SquatBand
- Goblet SquatDumbbell
- Sumo DeadliftBarbell
- Dumbbell Romanian DeadliftDumbbell
- Dumbbell Reverse LungeDumbbell
- Dumbbell Step-UpDumbbell
- Barbell Good MorningBarbell
- Standing Calf RaiseMachine
- Seated Calf Raise MachineMachine
- Hip Adduction MachineMachine
- Smith Machine SquatMachine
- Reverse LungeBodyweight
- Jump SquatBodyweight
- Single-Leg Glute BridgeBodyweight
- Nordic Hamstring CurlBodyweight
- Bodyweight Calf RaiseBodyweight
- Resistance Band Glute BridgeBand
- Resistance Band Romanian DeadliftBand
- Overhead SquatBarbell
- Pistol SquatBodyweight
- Box Step-OverBox
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