Eccentryx / Exercise Atlas / glutes
Hip abductor machine
Knees on pads, neutral spine, drive legs apart against resistance.
Muscles
- Primary
- glutes
- Supporting
- hip abductors
Mechanics
- Pattern
- hip extension
- Equipment
- machine
- Geometry
- Variable Range
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Outer glutes and hips contract as legs open; control the close.
- Progression
- Add load after achieving a controlled full range.
- Regression
- Use a resistance band lying on your side for lighter load.
Watch for
- Leaning forward to cheat
- Slamming the pads closed
Substitutions
- Clamshell (band)
- Cable hip abduction
- Side-lying band abduction