Outer hips exercise · leverage machine
Lever Seated Hip Abduction
The lever seated hip abduction is a leverage machine exercise that targets the outer hips (abductors), with the glutes and hamstrings assisting.
- Target muscle
- Abductors
- Also works
- Glutes, hamstrings
- Equipment
- Leverage machine
- Body part
- Upper legs
How to do the lever seated hip abduction
- Adjust the seat height so that your knees are at a 90-degree angle.
- Sit on the machine with your back against the backrest and your feet on the footrests.
- Place your hands on the side handles for stability.
- Engage your abductors and slowly push your legs apart, away from the midline of your body.
- Pause for a moment at the end of the movement, then slowly bring your legs back together to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the outer hips (abductors). The glutes and hamstrings work as secondary muscles. See all hip abductor exercises or every machine exercise.
