Machine Abduction Leg Raise
Description
The lever abduction leg raise is performed on a hip abduction machine, pushing the knees outward against the pads. The machine targets the glute medius, glute minimus, and outer hip muscles. It is the gold standard for building hip width and lateral stability.
Equipment Required
Machine Abduction Leg Raise Instructions
- Sit on a hip abduction machine with your back against the pad.
- Place the pads on the outside of your knees.
- Adjust the start position to a comfortable narrow stance.
- Grip the handles for stability.
- Brace your core and keep your back against the pad.
- Push your knees outward to spread the pads apart.
- Squeeze the outer glutes hard at full abduction.
- Slowly return to the start position with control.
Machine Abduction Leg Raise Form & Visual
Machine Abduction Leg Raise Benefits
- Targets the glute medius
- Builds outer hip strength
- Improves lateral stability
- Useful for hip pain prevention
- Builds hip width and shape
- Easy to load progressively
Machine Abduction Leg Raise Muscles Worked
- Gluteus medius
- Gluteus maximus
- Hip abductors
Machine Abduction Leg Raise Variations & Alternatives
- Hip Abduction
- Banded Side Walks
- Side Lying Leg Raise
- Clamshell
- Lever Standing Leg Raise
- Twisted Leg Raise
- Seated Leg Raise
- Lying Leg Raise
- Hanging Leg Raise
- Alternate Leg Raise
