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운동 라이브러리
Seated Hip Abduction
A seated machine exercise that trains the glute medius and outer hips by pressing the knees apart against pad resistance.
하체머신Hip abduction
주동근
중둔근
협응근
대둔근대퇴근막장근코어
장비
머신
패턴
Hip abduction
준비 자세
- 01Sit with the back against the pad and feet on the platforms.
- 02Set the machine so the outer knees rest against the pads with legs together.
- 03Select a load that allows a full spread without jerking.
- 04Grip the handles and sit tall.
수행
- 01Press the knees apart as far as your range allows.
- 02Hold the fully open position for a one count.
- 03Let the pads bring the knees back together under control.
- 04Stop just short of the stack touching down and repeat.
체크포인트
- -The hips stay on the seat rather than sliding forward.
- -The open position is held briefly on every rep.
- -The return is as slow as the press out.
흔한 실수
- -Rocking the torso backward to swing the pads open.
- -Bouncing quick partial reps in the middle of the range.
- -Letting the stack slam down between reps.
- -Gripping the handles and pulling instead of working the hips.
프로그래밍 노트
- -Use 3 to 4 sets of 12 to 20 reps for glute medius hypertrophy.
- -Leaning the torso slightly forward biases the upper glutes; upright hits the mid-range.
- -Useful warm-up or finisher on squat days for hip stability.