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Exercise Library / Hip Abduction and Adduction

Hip Abduction and Adduction

A hip abduction machine or band pushes your legs apart.

Strength Training

What this exercise does

A hip abduction machine or band pushes your legs apart. The adduction version squeezes them together. They strengthen the muscles on the outside and inside of your thighs.

At a glance

Muscles worked
Glutes / Inner thighs
Experience
Intermediate

How to do it

  1. Sit on the machine with your back against the pad. Place your legs against the pads and set the weight light.
  2. For abduction, push your knees apart.
  3. Hold for a second, then return slowly.
  4. For adduction, switch the setting and squeeze your knees together.
  5. Do 10 to 12 reps of each.

Common mistakes

  • Using a weight that makes you rock your hips.
  • Swinging the legs.
  • Rushing the return.

Make it easier or harder

Make it easier

Do it seated on a chair with a loop band around your knees.

Make it harder

Slow both directions to three seconds.

Keep it safe

Set the starting position so you are not overstretched at the hip. Light weights are enough.

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