Hip Abduction Machine
Glute med · Outer hips
2Sets
15Reps
25 kgLoad
Sets done
0 / 2 · 15 reps · 25 kg
- 1
Sit in the machine with the pads against your outer thighs.
- 2
Push your knees apart against the resistance.
- 3
Pause briefly at the widest point.
- 4
Return slowly to the start.
- Form cues
- Lean slightly forward to bias glutes
- Pause at full spread
- Slow return — no slamming
Plan B — equipment busy or missing?
Standing Cable Hip Abduction
Uses a standard cable machine + ankle strap. Same 2 x 15 — adjust load so the final reps still leave 1-2 in reserve.