Hip Abduction Machine

Sit upright with your knees or outer thighs against the pads. Keep your lower back neutral, lightly hold the handles, and square your pelvis forward.

Push the pads outward to open your legs. Keep your upper body still and think about creating the movement with your outer glutes.

Slowly bring the pads back inward. Do not relax as your legs close, and control the speed so your pelvis does not follow the movement.

Make sure you feel the work in your outer glutes. What matters more than opening your legs wide is getting a real squeeze at the end of the range.

Leaning your torso or using momentum to open your legs shifts the work to your lower back and hips. Lower the weight and prioritize a fixed pelvis and control at the end position.

Exhale as you open your legs, and inhale as you return. Staying with your breathing helps reduce the habit of pushing with your upper body.

Pause for 1 second at the end position to increase the tension in your outer glutes. A standing hip abduction machine follows the same principle: keeping your pelvis fixed is key.