Hip abduction
A seated machine that presses the knees outward to train the outer glutes and hips.
- Muscle group: Glutes
- Equipment: Machine
- Difficulty: Beginner
Also known as: Seated hip abduction, Abductor machine, Abduktormaskine, Udadføring af ben, Hofteabduktion
How to do it
- Sit with your back against the pad and your legs against the outer pads. Choose a weight you can control.
- Press your knees outward in a smooth movement, keeping your hips on the seat.
- Return slowly until the legs are almost together, without letting the weights crash.
Common mistakes
- Using momentum by rocking the torso.
- Cutting the range short with a weight that is too heavy.
Alternatives
Watch a video demonstration on YouTube
“How To Use The Seated Hip Abductor (Outer Thigh)” by PureGym (opens YouTube)
Used in the programmes
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General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.