Hip Abduction (Machine)
Also called Hip Abduction (Gym Machine)
How to do it
Sit in the machine with your back supported and the outside of both knees against the pads. Press your knees outward through a comfortable range, pause while squeezing your outer hips, then return the pads slowly without letting the weight stack slam. Keep your pelvis stable against the seat.
Setup
Adjust the seat and knee pads so the hips and knees are comfortable and the outside of both knees contacts the pads. Sit with the pelvis and back supported, feet stable, and hands on the handles.
Where you should feel it
At both outer hips and upper glutes as the knees press apart. Keep the pelvis still and avoid bouncing or turning the movement into a torso lean.
When to use it
Use for stable bilateral outer-hip hypertrophy close to fatigue with simple load progression. Controlled sets of 12-25 reps work well.