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Seated Hip Abduction Machine

Primary target: Gluteus Medius (臀中肌)

Demonstration

3D animation · looped · Vital Animations

Exercise Details

Equipment

Hip abduction machine

Sets & Reps

3-4 sets × 12-15 reps · rest 60 s

How to do it

Back on the pad, outer thighs against the pads; the gluteus medius opens the legs to maximum range; 1-second hold at the end; return to light tension without crashing; body does not side-bend.

Common mistakes

Leaning forward for leverage, releasing too fast, tiny range

Muscles Worked

Other Exercises for the Same Muscle

Lateral Band Walk · Single-Leg Romanian Deadlift · Side-Lying Leg Raise