Hip Abductor Machine

Directions:

Preperation/body position

1. Set correct resistance on weight stack. Alter settings on machine if needed.
2. Sit on seat, placing feet on bar (or foot holders).
3. If necessary, pull on docking lever, then position thighs together so that outer thighs are pressed against pads. Release lever, if required.
4. Hold onto handles for more stability.
5. *Please read specific instructions on the machine being used.*

Excution/Movement

1. Abduct thighs by moving them apart from one another.
2. Once peak contraction is reached, slowly control pads back to starting position.
3. Repeat for desired number of repetitions.
4. *Please read specific instructions on the machine being used.*

Comments

The hip abductor machine is a great exercise to stimulate the abductors of the hip, via lateral abduction.

It appears that this machine is most commonly used by females, and its use is rather limited when it comes to male trainers.
Female trainers seem to be attracted to the machine hoping to tone up their hips.
Males usually stay clear as it appears feminine and silly.
How wrong could both sets of genders be!
Firstly, the hip abduction will not tone the hip. It recruits the hip abductors to execute the movement, thus supplying stimulus for hypertrophy and adaptation to occur. The toned appearance is achieved by low body fat levels, with some decent muscle tissue below. We can not spot reduce body fat off a particular area of the body by training it with resistance, this is something that the media has not seemed to have grasped yet. Your time would be far better spent focusing on your diet and cardiovascular activities if you wish to ‘firm up’ any area of the body.
Secondly, no exercise no matter how feminine or silly it appears, should be totally dismissed from a routine. Neglecting some movements may become an obstacle in your path for maximum development. Also, neglecting smaller muscles may contribute to a greater risk of injury.

For hypertrophy 6-12 reps will likely yield the best results, providing optimal time under tension. This will provide adequate stimulation for sarcoplasmic hypertrophy, and acute response to anabolic hormone concentrations, compared to that of lower rep ranges.