Hip abductor machine

The lateral abduction of the hip results in great stimulation of the hip abductor muscles, which commonly get neglected by many gym goers.

Often used by females trainers looking to tone their hips, the hip abduction machine is commonly used with false hope, and not used enough by many strength athletes and male trainers. The abduction of the hip will not tone the area, instead it will more likely cause hypertrophy (muscle growth) to occur, and strength the hip abductors. The fat which is stored around the hip abductors will be reduced via diet and cardiovascular training, relying on the hip abductor machine will provide disappointing results in this regard.

Those who are strength athletes, into sports, or just commonly use the gym to keep fit should not over look the hip abductor machine. The strengthening of the hip abductors can prove to be advantageous to injury prevention, and improving strength on many lower body exercises.

Performing on the hip abductor machine

• Set correct resistance on weight stack. Alter settings on machine if needed.
• Sit on seat, placing feet on bar (or foot holders).
• If necessary, pull on docking lever, then position thighs together so that outer thighs are pressed against pads. Release lever, if required.
• Hold onto handles for more stability.
• Abduct thighs by moving them apart from one another.
• Once peak contraction is reached, slowly control pads back to starting position.
• Repeat for desired number of repetitions.

Hip abductors courtesy of Fitness Uncovered - Bodybuilding & Fitness

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