/
3
 sets
Duration required
12
 reps
Focus Area required
1
 m 
30
 s rest
Back

Hip Abductor (Standing)

Key Points:

  • With the padding facing outwards sit in the machine, putting your thighs against the pads.
  • With your legs spread comfortably, bring your legs towards each other until they almost touch.
  • Slowly bring them back outwards to just before the start position and repeat.

Common Mistakes:

  • Pushing out from your feet.
  • Overextending the hips outwards.
  • Using excessive momentum to swing outwards or back in.

Where you should 'feel it':

Primary Muscles:
Outer Hip
Secondary Muscles:
Glutes
Muscle diagram with the following muscles highlighted Outer Hip, Glutes

Similar Exercises

Stand on the foot plates in the machine and have the outside of your thighs touching the padding. With a straight back grab onto the handles for stability

Start by slowly spreading your legs apart as far as comfortable until you feel a mild stretch in your inner thighs. Then in a controlled manner retract back to just before the starting point to maintain tension. Focus on pushing from your knees. Repeat for the desired amount of repetitions then gently rest the weights.

Avoid the use of momentum or clanking the weights when finishing a repetition.

Why use SafeForm?

If your members work out unsupervised then SafeForm's interactive guides are a must for your gym.

Increase Member Retention
We reduce the pain of being inexperienced at the gym, helping members build a habit and avoid quitting.
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We connect your equipment together so our guides can make smart suggestions to memebers.
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