Exercise library / Legs
Hip abduction (machine)
Legs · Machine
Sets, reps and RIR
Sets3 to 4
Reps8 to 12
RIR1 to 2
Machines and cables hold the path for you, so you can work closer to failure than with free weights.
RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.
Muscles worked
Primary: Abductors.
Secondary: Glutes.
Estimate your one-rep max
Epley's formula, from a set you have actually done. It is an estimate, and it drifts above eight reps, so keep the input between one and twelve.
Enter a set to see the estimate.
What it is called elsewhere
- Norwegian Abduksjon (maskin)
- Swedish Abduktion (maskin)
- Danish Abduktion (maskine)
- German Abduktoren (Maschine)
- Spanish Abducción de cadera (máquina)
- Italian Abduttori (macchina)
- Portuguese Cadeira abdutora
- Russian Разведение ног в тренажёре
- French Abduction de hanche (machine)
Related legs exercises
athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.