Machine Side Hip Abduction
Description
The lever side hip abduction is a glute medius isolation move performed on a hip abduction machine. The lifter sits with the outer thighs against the pads and presses the legs out to the sides against the resistance. It is the gold standard glute medius builder.
Muscle Group
Equipment Required
Machine Side Hip Abduction Instructions
- Sit on a hip abduction machine with the back flat against the pad.
- Set the outer thighs against the leg pads.
- Grip the handles for stability.
- Brace your core and set the feet on the foot platforms.
- Press the legs out to the sides spreading the pads apart.
- Squeeze the glute medius hard at the end range.
- Hold the contracted position briefly.
- Return to the start with control.
Machine Side Hip Abduction Form & Visual
Machine Side Hip Abduction Benefits
- Strong glute medius builder
- Constant lever resistance
- Easy to scale loading
- Builds hip stability
- Useful glute isolation
- Strong machine move
Machine Side Hip Abduction Muscles Worked
- Gluteus medius
- Gluteus maximus
- Tensor fasciae latae
Machine Side Hip Abduction Variations & Alternatives
- Cable Hip Abduction
- Banded Lateral Walk
- Side Lying Leg Raise
- Clam Shell
- Side Hip Abduction
- Side Bridge Hip Abduction
- Lever Seated Hip Abduction
- Standing Hip Abduction
- Bridge Hip Abduction
- Band Hip Abduction
