Hip abduction

3 × 15-20  ·  Equipment: Leg machine

Muscle groups: Legs & glutes

How to do hip abduction

1. Sit on the machine with your back against the pad and your core braced.
2. Place your legs against the outer pads and set the weight.
3. Exhale and push your legs apart into a comfortable range.
4. Squeeze the gluteus medius for 1 second at the widest point.
5. Return slowly and with control until your legs almost touch.
6. Keep your torso still without leaning forward or using momentum.

Mistakes to avoid

• Don't lean forward or swing to open the pads; the gluteus medius must do the work.
• Don't force the range wider than comfortable to protect your hips.
• Control the return instead of letting the weight drop.
• If you feel hip pain or tightness, reduce the weight and range.

Progression

• Start with 15-20 reps at a weight you can feel in the gluteus medius.
• Add load once you finish the sets without leaning or swinging.
• Add a 2-second pause at the widest point.
• Over time, combine it with bands or single-leg work for the gluteus medius.