Hip Abduction Machine
Use a machine to abduct. Move the legs out and return. Targets glutes (plus hamstrings); stable path and easy to load safely. Build stronger legs and glutes.
Basic Info
- Primary Muscle Group
- Legs
- Detailed Muscles
- Quadriceps / Hamstrings / Glutes
- Equipment
- Machine
- Also Known As
- 外転マシン
How to Perform
- Keep constant tension on the target muscle.
- Use controlled reps without momentum.
- Slow down the lowering phase.
Form Tips
- Use full controlled range
- Keep tension on the target muscle
Pro Tips
- Warm up hips and ankles before heavier sets.
- Use safety settings when training with high loads.
Rep Guide
General guidelines. Adjust based on your goal, experience, and condition.
- Strength: 1-5 reps
- Hypertrophy: 6-12 reps
- Endurance: 13-20 reps
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