# Abductor

The seated hip-abduction machine — presses the knees apart to load the outer
hips and glutes.

- **Category:** Main circuit
- **Type:** Machine-based hip abduction
- **Targets:** Gluteus medius, gluteus minimus, outer thighs
- **Prescription:** 4 × 10
- **Defaults:** 4 × 10 weighted

## Setup

Sit with your legs inside the pads, back flat against the seat, and knees
starting close together. Rest your hands on the seat sides and keep your torso
upright.

## Execution

1. Push your knees outward against the pads to spread the legs.
2. Pause at the widest point, squeezing the outer hips and glutes.
3. Bring the legs back together under control — resist the pads on the way in.

## Cues

- Stay upright; leaning forward hands the work to the lower back.
- Drive the knees out through the outer hips, not by rocking the pelvis.
- Control the return so the pads don't slam your knees closed.

## Common Mistakes

- Leaning forward to force the legs wider.
- Letting the pads snap the knees back together.
- Using a bouncy, momentum-driven range instead of steady tension.

## Progression

Add weight in small steps once all four sets of ten are smooth; pause two
seconds at full spread to build end-range strength.
