HIP
ABDUCTION - MACHINE
CORRECT FORM
1)
Assume a seated position in the hip abduction machine. Sit all the
way back with your buttocks on the seat, hands on the handles and
legs in the leg attachments such that the side pads contact just above
your ankles.
2) Push outward
with both legs simultaneously as far as you can.
3) You should
feel this in the gluteal region and alongside of the legs.
4) Return from
this position slowly and under control.
5) Inhale as you
return the legs, exhale as you push the legs out.
MUSCLES
USED
SAFETY
CONSIDERATIONS/PRECAUTIONS
The
main safety factor in this exercise is the position you are sitting
in. It is important to make sure that you are all the way back in
the seat to prevent strain of the lower back.
EFFECTIVENESS
Performing hip
abduction in sidelying is more effective than
on a machine, precisely because you are able to activate the gluteal
muscles more effectively. If you closely examine the position your
hip is in when performing hip abduction on a machine, you will notice
that the leg is bent forward well in front of the body.
However, the advantage to using a machine is that
you can progress the weight much easier than with sidelying hip
abduction.
HELPFUL
WITH TRAINING FOR
Football,
Basketball, Baseball, Hockey, Volleyball, Track and Field, Skiing,
Martial arts. REFERENCES
1.
Puniello MS: Iliotibial band tightness and medial patellar glide
in patients with patellofemoral dysfunction. J Orthop Sports Phys
Ther 1993 Mar;17(3):144-8.
2. Grelsamer RP, Klein JR: The biomechanics of the patellofemoral
joint. J Orthop Sports Phys Ther 1998 Nov;28(5):286-98.
3. Powers CM: Rehabilitation of patellofemoral joint disorders:
a critical review. JOSPT 1998 Nov;28(5):345-54.
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