Hip Abduction (Sled)

An isolation exercise using a sled machine to target the hip abductors (outer thigh muscles) through lateral movement against resistance.

Instructions

1. Load the sled machine with appropriate weight.
2. Sit upright with your back against the backrest, feet flat on the floor.
3. Position your legs together at the starting position.
4. Place your knees against the padded support bars or position your feet on the footplate.
5. Push the legs outward and apart against the resistance by abducting at the hips.
6. Spread your legs as wide as comfortable without excessive strain.
7. Pause briefly at the end of the movement and feel the contraction in your outer thighs.
8. Slowly return your legs to the starting position with control.
9. Repeat for the prescribed number of repetitions.

Tips

• Move deliberately and avoid bouncing or swinging the weight.
• Full range of motion from legs together to comfortably spread maximizes muscle engagement.
• Control the eccentric phase; this phase develops muscle effectively.
• Select a weight that allows strict form throughout all repetitions.
• This movement is excellent for glute and abductor development and hip stability.
• Maintain constant back contact with the pad throughout the movement.