Athletic StationPTEN
Home / Exercises / Seated Hip Abduction Machine
Exercise 203

Seated Hip Abduction Machine

Controlled opening of the legs on the machine to work the glutes while keeping the hips supported on the seat.

LegsGlutes
Athletic Station visual preview for Seated Hip Abduction Machine
Visual preview • Athletic Station

How to perform it

  1. Sit on the machine with your back supported against the pad and your feet properly positioned on the supports.
  2. Adjust your legs so the outside of your knees or thighs is in contact with the machine's side pads.
  3. Hold the side handles to stabilize your torso throughout the movement.
  4. Keep your spine upright, abs engaged, and hips firmly supported on the seat.
  5. Open your legs out to the sides with control against the machine's resistance.
  6. Open to a comfortable range of motion without compensating with your torso or lifting your hips off the seat.
  7. Slowly return to the starting position, bringing your legs together with control without releasing the load.
  8. Exhale as you open your legs and inhale as you return.

What you should feel

Work in the glutes, especially the lateral hip region. The contraction should remain controlled through the hip and leg muscles, without pain in the lower back, knees, or groin.

Groups mentioned in the description

LegsGlutes

Exercise questions

How do you perform Seated Hip Abduction Machine?

Sit on the machine with your back supported against the pad and your feet properly positioned on the supports. Adjust your legs so the outside of your knees or thighs is in contact with the machine's side pads. Hold the side handles to stabilize your torso throughout the movement. Keep your spine upright, abs engaged, and hips firmly supported on the seat. Open your legs out to the sides with control against the machine's resistance. Open to a comfortable range of motion without compensating with your torso or lifting your hips off the seat. Slowly return to the starting position, bringing your legs together with control without releasing the load. Exhale as you open your legs and inhale as you return.

What does Seated Hip Abduction Machine work?

Controlled opening of the legs on the machine to work the glutes while keeping the hips supported on the seat.

What should you feel during Seated Hip Abduction Machine?

Work in the glutes, especially the lateral hip region. The contraction should remain controlled through the hip and leg muscles, without pain in the lower back, knees, or groin.

The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.