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Exercise handout — move better, feel better.
Machine Hip Abductor
Seated machine exercise isolating hip abductor muscles.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at the gym
machines
Gym
- gym machine (No safe home substitute has been reviewed yet.)
No equipment? Try: Mini-band exercises if no machine
Dosage
3
Sets
15
Reps / Time
45 sec
Rest
2 out / 1 hold / 3 return
Tempo
Step-by-Step Guide
Set up
- Adjust machine to comfortable position
- Sit with back against pad
- Legs start together, pads on outer thighs
Step 1 of 4
Push legs apart against pads
Step 2 of 4
Go to full range of motion
Step 3 of 4
Pause briefly at widest point
Step 4 of 4
Return slowly with control
Breathing
- Exhale as you push apart
- Inhale as you return
Form Cues
- Push through outside of thighs
- Keep back against pad
- Control the return - don't let weight slam
- Squeeze at end range
Common Mistakes to Avoid
- Using momentum
- Not going through full range
- Letting weight slam back
- Leaning forward
Safety Information
Use controlled movement. Don't go beyond comfortable range.
Progressions
Heavier weight, slow tempo with pause, partial reps at end
Regressions
Lighter weight
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.