Standing Hip Abduction Machine
Learn how to perform Standing Hip Abduction Machine, a Legs exercise, with setup, breathing and common mistakes.
Standing Hip Abduction Machine · Preview
Setup
Stand with your torso braced against the support and set the working leg on the pad. Square your pelvis forward, grip the handles, and minimize upper-body sway.
Start phase
Push your leg outward, creating the movement with your outer glute. Keep your pelvis locked in place as you abduct instead of leaning your torso to lift the leg higher.
End phase
Slowly bring your leg back inward. Keep tension in your outer glute as the pad returns.
Target muscles
Make sure you feel your glute medius and outer glute working. The key is maintaining a forward-facing pelvis as you contract, not lifting the leg as high as possible.
Common mistakes
If you lean your upper body or brace with your lower back, the tension shifts away from your glutes. Even if you shorten the range of motion, prioritize pelvic alignment and a stable torso.
Breathing
Exhale as you push out and inhale as you return. Keeping your breathing steady can help reduce the habit of compensating with your torso.
Coach tip
Pause briefly at the top to feel the tension in your outer glute more clearly. Use the same height and tempo on both sides to keep your movement balanced.
