Sit on the hip abduction machine with your back against the pad and your legs on the inside of the knee pads, together at the starting position.
Select an appropriate weight and grip the side handles for stability.
Push the pads apart by pressing your knees outward, engaging your outer glutes and hip abductors.
Continue spreading your legs as far as your mobility and the machine allow.
Hold the open position for a 1-2 second squeeze, then slowly bring the pads back to the starting position.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 12-15 reps | Form mastery, neural adaptation |
| Intermediate | 4 sets of 12-15 reps | Hypertrophy, moderate loading |
| Advanced | 4 sets of 15-20 reps | Strength, high intensity/volume |