# Hip Abductor (Machine)

> A seated machine move that pushes your knees apart against pads to train your outer hips.

Page: https://fitnessie.app/exercises/hip-abductor-machine/
Type: Machine · Isolation
Demo video: https://fitnessie.app/demos/hip-abductor-machine/6b21d49c7f956879.mp4

## How to do it

1. Sit with your back against the backrest and your hips all the way back on the seat.
2. Place the pads against the outsides of your knees and hold the handles.
3. Push the pads out as far as you can without leaning back.
4. Return to the start under control.

## Key cues

- Hips all the way back
- Hold the handles
- Upper body stays still
- Open smoothly, return slowly

## Common mistakes

- Opening too fast
- Leaning back to push the pads out
- Letting the pads snap back at the end

## Muscles worked

- Primary: Abductors
- Secondary: Glutes

## Equipment

Hip abduction machine.

## References

- [StrengthLog: Hip Abduction Machine](https://www.strengthlog.com/hip-abduction-machine/)
- [Planfit: Hip Abduction Machine](https://planfit.ai/en/exercise/hip-abduction-machine)