This week’s equipment spotlight is on the Hip Abduction Machine. The Hip Abduction Machine can be a great exercise for the glutes when done correctly.  This muscle is thick and powerful. The gluteus maximum, gluteus medius and minimus, make up the bulk of the backside.

We use it during the extension of the hip, and it is mainly responsible for hip abduction and rotation.  Hip abduction occurs when you move your thigh out from your body while keeping your hips straight. It’s a pretty important movement because without it, you wouldn’t be able to walk, run or climb. Also, keeping your glutes strong helps you to raise your body from a sitting position, which is something that can become more difficult as you get older.

Let’s use the hip abduction machine:

  • Set the pin on the weight stack.
  • Sit on the seat and put your feet on the foot holders.
  • Lean back in the seat, hold both handles located by your hips.
  • Move your legs apart as far as you can.
  • Once your legs fully abducted, slowly alter the movement to come back to the starting position.
  • Repeat the movement for your chosen number of sets and reps.

For your safety, remember to use this machine as it was intended.  The manufacturer has posted on the machine how to properly use the hip abduction.  There are various modifications that are used and not recommended by the manufacturer.

For more information, check out Into Wellness.

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