Hip abductor

3 × 15-20  ·  Equipment: No equipment, Leg machine

Muscle groups: Legs & glutes

How to do hip abductor

1. Sit in the machine with your back supported and your legs against the outer pads.
2. Adjust the safety stop and hold the handles to stabilize your torso.
3. Exhale and open your legs to the sides with a slow, controlled movement.
4. Hold the widest point for 1 second feeling the tension in your outer glute.
5. Return your legs together with control until the pads touch without crashing.
6. Do 15-20 repetitions.

Mistakes to avoid

• Do not use momentum or swing your body: the movement must come from the glutes.
• Do not open the legs suddenly or let them drop on the return; control the whole phase.
• Keep your back against the pad and do not lean forward to close the legs.
• Do not exceed your hip's natural range: if you feel pressure in the hip, reduce the amplitude.

Progression

• Start with 3 sets of 15 with light weight: add 2-3 reps per week up to 25.
• When you reach 25 controlled reps, increase the machine load in small steps every couple of weeks.
• Add a 2-second pause at maximum opening to increase time under tension.