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Machine Hip Abduction

  1. Sit upright in a thigh ab/adductor machine and press your back to the back pad.

2. Bend your knees until 90 degrees and against the outer pads and place your feet on the foot pedals in a narrow position. This is the starting position.


3. Flex your abdominal muscles to keep your spine neutral and press your knees through the pads by squeezing your outer thighs. 


4. Once you couldn’t push the pads further, hold the contraction for a moment and slowly return to the starting position.

Doable at:

Muscle group/groups:

Working muscle/muscles: