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운동 라이브러리
Hip Abduction Machine
A seated machine movement that pushes the thighs apart against resistance to strengthen the glute medius and outer hips.
하체머신Hip abduction
주동근
중둔근
협응근
소둔근대퇴근막장근
장비
머신
패턴
Hip abduction
준비 자세
- 01Sit in the machine with the back against the pad.
- 02Place the outer thighs against the pads.
- 03Set the start position with the knees together.
- 04Grip the handles and sit tall.
수행
- 01Press the knees apart as far as comfortable.
- 02Pause briefly at the widest position.
- 03Return the legs together under control.
- 04Stop before the stack rests and repeat.
체크포인트
- -The pelvis stays level and planted on the seat.
- -The movement comes from the hips, not a rocking torso.
- -The pause at the widest point is deliberate.
- -The plates never slam between reps.
흔한 실수
- -Leaning forward or backward to move more weight.
- -Using momentum and bouncing the pads apart.
- -Cutting the range to a small pulse.
- -Letting the stack crash down between reps.
프로그래밍 노트
- -Use 3 sets of 12 to 20 reps.
- -Lean the torso slightly forward to bias the upper glutes.
- -Progress by holding the widest position 2 seconds before adding weight.