What Can You Do to Exercise as if You Were Using a Hip Abduction Machine?

As its name indicates, the hip abduction machine strengthens the hip abductor muscles in your butt and your upper, outer thighs. The machine offers resistance as you move your legs out to the sides while pushing against pads on the outside of each leg being worked. If your gym doesn’t have an abduction machine, or you’re just looking for some variety in your workouts, you can find several other options to work your abductors.

  1. Cable Hip Abduction

    • Alternatives to the hip abduction machine typically require you to work one leg at a time. This is true of the cable machine. To perform an abduction exercise, attach an ankle cuff to a low pulley and secure the cuff to your left ankle. Stand with your right shoulder to the machine, crossing your right foot behind your left. Move your left foot as far as possible to your left while keeping your leg straight, then return slowly to the starting position. As with all one-leg abduction exercises, you should complete an equal number of sets with both legs. The exercise works your three main hip abductors: the gluteus medius, gluteus minimus and tensor fasciae latae muscles, which are all on the outsides of your hips.

    Cable Hip Internal Rotation

    • The internal rotation exercise itself doesn’t abduct your hips, but it does strengthen your abductors. Attach an ankle cuff to a low pulley and place the cuff on your right ankle. Sit on a bench with your left shoulder pointed at the machine and your thighs touching, then cross your left foot directly in front of your right. With your knees bent roughly at right angles, move your cuffed ankle as far to your right as you can -- while keeping your right thigh in place -- before returning your ankle to the starting position with control. In addition to working your three abductors, the gluteus maximus in your butt, which is sometimes involved in hip abduction, acts as a stabilizer if you lift heavy weights and push your non-cuffed leg firmly into the floor.

    Dumbbells

    • Free weights provide more ways to work your hip abductors. To use a dumbbell, lie on your side with your legs straight and then place the foot of your upper leg on the floor in front of your opposite foot. Hold the dumbbell on the middle of your upper thigh with your arm extended and your palm facing your body. Keep your upper leg straight and hold the dumbbell in place as you raise your upper leg as high as you can. Return slowly to the starting position. The exercise focuses on all three main abductors.

    Barbell

    • To work your abductors with a barbell, place a weight at one end of the bar, then lie on your side with your upper leg straight, your lower knee bent at a right angle and your lower foot behind your upper knee. Hold the bar on top of your upper leg with the sole of your foot flat against the surface of the weight plate. Raise your upper leg as high as you can, keeping your knee straight and resting the side of your foot under the bar so the weight plate is under your foot. With control, return your leg to the floor. The exercise targets the gluteus medius, gluteus minimus and tensor fasciae latae of your upper hip, while the same muscles of your lower hip act as stabilizers. Although the abductors on both hips are engaged, you should still perform the exercise with both legs.

    Considerations

    • Consult your physician before you start any new exercise program, especially if you’ve been inactive or have any health problems. Warm up before your abduction exercises with five to 10 minutes of light cardio activity. Stop performing an exercise if you feel pain. Use sufficient weight so your final repetitions are challenging.